You can't call your diet healthy if you just focus on including nutrient-rich foods and forget to add variety. It's not just about what you eat; it's about embracing the diverse flavours and types of nutrients that nature provides. Maintaining a balanced and nutritious diet doesn't have to be complicated. By including a variety of wholesome foods in your daily healthy food chart, you can improve your overall health and well-being. Many of us tend to stick to the same foods week after week, but incorporating a variety of ingredients into your daily meals can do wonders for your health and overall well-being.
Also Read: Ideal Balanced Diet: What Should You Really Eat?
Variety is Key To Plan Healthy Food Chart
First and foremost, it's essential to emphasise the importance of variety in your diet. A nutrition food chart includes all the food groups that can help improve your intake of essential types of nutrients. While it's common for people to fall into the routine of repetitive diets, it's time to break that cycle and infuse your meals with diversity.
One effective strategy is to create a 2-week rotating meal plan to complete your nutrition food chart that varies your protein sources, vegetables, and fruits. This not only adds excitement to your meals but also ensures you're getting a wide range of types of nutrients your body needs to function at its best.
We all inadvertently eat fruits, common vegetables, whole grains and pulses every day. Good job! But there are some more foods that are essential for daily nutrition but are not given enough importance. Check this list of foods that are often ignored but are essential to add important types of nutrition to the daily diet.
Also Read: 5 Fibre-Rich Foods You Should be Eating Everyday
A balanced diet is a healthy diet.
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Here are 5 Food Groups That Must Be A Part Of Your Daily Healthy Food Chart:
1. Berries
Healthline suggests adding only common foods like apples, bananas and grapes is not enough. Berries should also be added to your daily fruit platter. Whether you snack on them or add them to your meals, they require little to no preparation. A study published in the MDPI journal states that fruit berries are the best dietary sources of bioactive compounds, including immunity-boosting antioxidants. These antioxidants play a crucial role in preventing cardiovascular diseases and reducing the risk of certain cancers. So, next time you're craving a snack, reach for a handful of these colourful gems.
According to the University of California, San Francisco, it's best to have two to four servings of berries every day and pick from a host of varieties - strawberries, raspberries, blueberries, blackberries and strawberries et al.
2. Green Leafy Vegetables
Cruciferous vegetables may not be on everyone's radar, but they certainly should be. According to Medical News Today, these veggies, including broccoli, cauliflower, and Brussels sprouts, contain sulfurous compounds called glucosinolates, which offer a wealth of health benefits. Dark leafy green vegetables like spinach and fenugreek, in particular, offer many types of nutrients like vitamins A, C, E, and K, as well as essential minerals such as iron, magnesium, potassium, and calcium. The best part? They're incredibly low in calories, making them a guilt-free addition to your meals.
Try to have cruciferous vegetables in at least one meal of the day. You can enjoy them in a salad, you can saute them to make sabzis and curries or blend them into a green smoothie.
3. Nuts
Don't reserve nuts for special desserts; make them a part of your daily healthy food chart. They are a nutritional treasure trove that can positively impact your health when consumed daily. It's true that nuts are high in fats but they are also nutrient-dense foods that don't lead to weight gain when consumed in moderation.
As per a study, published in the National Library of Medicine, a daily serving of 28 grams of nuts can reduce the risk of cardiovascular disease, diabetes, kidney problems and other health issues. You can have nuts as a snack, add in smoothies, cereals, salads and of course, desserts.
Nuts should be a part of your daily nutrition food chart.
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4. Lean Proteins:
Protein is a crucial part of your daily diet, but it's important to choose your sources wisely. The United States Department of Agriculture (USDA) recommends adults consume 5-7 ounces of protein daily, as stated in Medical News Today. However, it's not just about quantity; it's also about quality.
Opt for leaner varieties of meat and poultry - chicken and eggs are great options. But also consider diversifying your protein sources. Fish, beans, legumes, and tofu are excellent alternatives to red meat. By broadening your protein choices, you can frame a well-rounded nutrition food chart that supports your health and well-being.
5. Daily Dairy Delights
Dairy products like milk, yogurt, and cheese are known for their calcium content, which is crucial for healthy bones and teeth. But they offer more than just calcium; they provide other types of nutrients too, like protein, vitamins, and minerals that your body needs. Many adults ignore this essential food group in their daily diet.
To incorporate dairy into your healthy food chart, consider adding curd to your morning routine in the form of smoothies, and as a side for the rest of the meals of the day. Enjoy a glass of milk, or savour a serving of healthy cheese like feta and cottage cheese as a snack or topping for your meals.
Besides your regular dietary choices, these foods with various types of nutrients should also have a permanent place on your plate. So, go ahead, savour the flavours, and make your healthy food chart a success with these essential foods.