Whatever your age , committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments with vigour and energy to enjoy life .
Water :-
Though
it is not a food, but it plays an important role in metabolism . So always
drink 8-10 glass of water everyday.
Calcium:-
It
is needed for the strong bones . Dairy products such as yogurt ,soya milk are
rich source of calcium.
Iron:-
Cells
in our body get oxygen with the help of iron. Due to periods women need more
iron to cover up the blood loss during periods. Sources for it are all fortified
cereals like kellogs ,oat meals, green leafy vegetables etc. For better absorption of iron , iron products should be taken with
vitamin C like lemon , Amla etc .
Magnesium:-
Calcium
only works when taken with magnesium , sources of magnesium are leafy green
vegetables, celery, cucumber, seeds (flax seeds, sunflower seeds, sesame seeds,
pumpkin seeds etc) . Flax seeds also have omega 3 fatty acids which is helpful in
weight loss.
Vitamin
D :-
It
is also necessary for the absorption of calcium. It is mainly found in
tuna fish. For vegetarians mushroom is the best source of vitamin D.
Proteins :-
Proteins
help fight germs and maintain the metabolism in the body . Sources of protein for our body are eggs , fish , red meat , chicken. For vegetarians dairy products , beans , nuts
, soya milk are good sources of proteins.
Fiber:-
It
helps in lowering blood sugar and cholesterol . You will find this in most of fruits and
vegetables .
Vitamin
C :-
It is necessary for healthy
bones and skin . Sources are all citrus fruits .
Important :- a healthy diet includes
-at least 3 servings of whole grain fibrous diet such as brown rice , multigrain bread etc.
-3
servings of fat free dairy products like milk, yogurt , cheese etc
-5-6
servings of proteins such as eggs, fish ,beans ,nuts etc.
-
2 cups of fruits
-2-3 cups of colourful
vegetables
Some
other tips :-
Never
skip breakfast
Eat
regularly , aim to eat something at least every 2-3 hours
Do
not cut out the fat totally ,your body needs fats to absorb certain vitamins
like A,D,E,K which maintain the glow of skin.
Cut
back on caffeine ,its consumption increases the loss of calcium
Do
not take too much salt , 1 tsp is enough for whole day . In case you have high BP
, kidney disease , then keep sodium intake below 1500 mg per day.