Back to basics: Do’s and don’ts for an effective healthy eating routinePublished on: 20 May 2022, 13:00 pm IST
There is a lot of talk around healthy eating these days and most people are lowering down their intake of oils, fats, junk and fast food. Certainly, it indicates the rising consciousness toward eating organic. Even in terms of diet plans, there are various things that several health food gurus are suggesting, from FODMAP diet plan, Atkins diet to Caveman diet, Fat flush diet, etc.
What is healthy food?
Healthy food refers to food that leaves a positive impact on the body. In this context, the famous saying of “you are what you eat” stands absolutely correct. Ayurveda, the oldest known medical science, claims that every edible commodity has some or the other health benefits or constraints, which means food directly affects our body.
Although healthy eating can be fairly simple, the popularity of various diet plans and diet gurus have created great confusion among people. For a layman, these trends often create distractions rather than providing a solution. Hence, please remember that every body type is different and operates differently, which can be based on the lifestyle, daily work routine and, of course, eating habits.
Four things extremely important for a healthy lifestyle:
1. Balanced nutrient diet
It is vital that every meal should have a balanced amount of nutrients, i.e., the right proportion of carbohydrate, fats, proteins, and fiber, whether it’s our main meal or an evening snack. For an easy evaluation and understanding of a plate, it should have 50% vegetables, 25% starch and 25% healthy protein. Please note that fats are important for our body — it is just that we need to differentiate between healthy and unhealthy ones.
2. Quantity of food and interval
Ideally, we should intake smaller and frequent meals. If you involve your body in consuming smaller meals every 2.5 hours, the body is continuously working to burn those calories, which in turn increases your metabolism. The high metabolism rate will take care of your fat deposits and will break down that extra food, giving you the right energy that your body requires.
A number of diet plans will suggest easier ways to reduce fat deposits by advising you not to exercise much. But, it is imperative to do at least a 45-minute workout routine. It can be a brisk walk, cycling or any other cardio.
4. Biodynamic produce
Eating organic is not enough and one should follow biodynamic farmed produce. It is all about going back to the basics of farming. There are seasons and geographies for every produce to grow, and hence, the consumption patterns should be based on them. Biodynamic fruits and vegetables are easily available in the local marts.
5 myths of healthy eating
1. Egg yolk is unhealthy
It is considered the healthiest available ingredient on Earth. In fact, it has all the nutrients to take care of an upcoming life.
2. Excessive protein is bad for bones
High consumption of protein initiates excretion of calcium from bones, but regular consumption of higher proteins reverses the process.
3. Fats are not healthy
The past decade saw an epidemic of heart diseases and most people now believe that fats are unhealthy. However, it is a proven fact that our anatomy requires saturated and healthy fats.
4. Dieting will help to lose pounds
Dieting without proper knowledge can be a disaster. If you want to lose weight, you need to increase your metabolism and in order to do that, the first step is to increase your number of meals and reduce the size of each meal.
5. Refined products are easily digested
It is true, but not it is not the complete truth. Refined products like sugar, salt, flour, etc., do not have any required nutrients, and give only calories. In addition to this, they affect our metabolism adversely as they have high fructose content, which helps gain fat in a rapid manner.
Nonetheless, one needs to start following a healthy eating pattern, which suits your body type and daily routine.