Food, Best way to control your balanced diet

Thinking this is the question troubling your mind every day!!!!!!!

Not at all  Not only you, This is the biggest question nowadays to everyone from elder to younger in our society.

Nowadays our lives are literally hectic and we are always busy with our works and meeting deadlines, but in this what we lose here is our health. We never give our health the quality of food that we need and the only reason is we don’t know how to choose the best food !!

A balanced diet gives us the nutrients which help our body to function properly. 
So for making a proper balanced diet, choosing the best and proper food is the key step. 
So choose the best food for your body and stay healthy and fit. 

Every single day when we watch tv or radio or any other media we can see, more than hundreds of ads of the commercial products, each of which is demanding to be the best in this competitive market, We follow them and try to decide the best as per the ads. Not only that we look our colleagues, other families what they are eating and also try to fix it.  But this is not the way to choose the best food.

1.             Take a look at your daily food habits: First step before choosing the best food you need to take a hard look at your daily food habits. You need to write down the whole food u are taking in past one week without leaving a single thing and calculate the calories and the kind o food you are choosing. This is the vital step before choosing a food for you as in this process you will know more about your food habits, the requirement o your body and can choose the product according to that. Then only you can choose the best food for you without following anyone else.

2.             Take a close look at what you are eating:  Generally we never check products while buying and go with the branding, but we should first always check the Mfg date and the Expiry date of the product and then check the quantity of the ingredients on that label on the packet. You should check the fat, carbs and fiber contents of the products, calculate the nutrition facts and then choose the product.

3.             Take a look on the Protein & Fat Content: We think taking more protein and fewer fats will help us to stay healthy but that is not totally correct. We should cut out excess fat from our body but not in whole,  we need good fats like omega 3 and omega 6 fatty acids which are there in Olive oil, Canola oil, fatty sea fish etc which are really needed or our health. So only cut out the bad fats which are there mostly in junk foods. If you’re on a typical 2,000-calorie diet, this means you should consume between 44 and 78 grams of fat per day. Not only that protein helps us in building cells and hormones in our body but too much protein is also dangerous for the kidney. An adult should consume 0.8 grams of protein for kilograms, i.e if you are 68.2 kgs you should consume 55grams of fats per day. So always eat according to your body types and again see the levels for the proportion of ingredients in it and choose the product.

4.             Close, look on vitamins and minerals in a product: Vitamins are the nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through the food you eat.There are 13 different types of vitamins each of which are specific in purpose and important to meet the needs o the vitamins every day, It may vary by age sex but generally, you can get them from the daily food you eat. For example- we can get Vitamin A from carrots, dark leafy vegetables, C from citrus fruits, D from dairy products, E from nuts, cereals, K from spinach, egg yolks etc. So choose your daily food so that those meet the need of vitamin every day.

5.             Calculate the Sugar content: Always take a look at the sugar content of a product as sugar doesn’t add any nutrition to our body. As per American Heart Association maximum in a day a man should take 37 grams or 9 teaspoons and a woman should take 25b grams or 6 teaspoons. So choose food keeping this in mind and also take a close look at sugar, content in the ingredient list of a product while buying as many foods contain at least a couple of grams of sugar naturally.

6.             Always Enjoy the food: Sometimes while choosing the best food in our life we compromise with our taste, but if we make yourself stick to a food every day that we actually don’t like to eat, gradually it will end up hating the diet and leaving it. Not only that you may be allergic to some foods or some foods that are generating the problem in digestion. So don’t choose those foods or eat forcefully if it's too much nutritious also, rather find some healthy swaps for these and enjoy the food you are eating.