Did you know that there are only a handful of people in the world that can truly be proven by medical professionals as really healthy?
There are different ways as to how individuals can achieve a healthy body and lifestyle, but it all boils down to commitment. There have been hundreds of training and exercises that are touted by health buffs and celebrities to be very effective. Without proper and balanced diet, those activities and whatever training you saw are just useless.
You need to pair daily exercises with a healthy, balanced meal. But have you made any adjustments to achieve the kind of “healthy” image you are aiming for? You might want to take a good look at the food you eat and compare it to the information below to see if you are doing your healthy meal the right way.
Fruits and vegetables
The vital source of minerals and vitamins are the fruits and vegetables. They should make up more than on a third of the food that people eat per day. It is even advised that people should at least eat five portions of a variety of vegetables and fruit each day.
There is even evidence that people who eat meals at least five portions each day have a lower risk getting cancers, stroke, and heart disease.
Eating five portions of vegetables and fruits doesn’t sound so bad for some people. However, the majority of those that do not like this kind of diet will find it quite a challenge to change their lifestyle. Just one pear, banana, apple or fruit with similar size is a single portion already. One slice of melon or pineapple is already a single piece. Three tablespoons of vegetables is a single portion.
One quick way to add a single portion of fruit in a day is by adding slices of banana to your morning cereal. For mid morning snacks, swap your biscuit for a single piece of tangerine, while you add some side salad for your meal at lunch. Have some portion of vegetables with you during dinner and snack on an only fresh fruit paired with natural yogurt (unflavored or every day) during the night, so that will make you reach five portions a day.
Starchy foods are a bane for the overly intelligent individual, but you should still consume this as it is necessary to fill more than one-third of everything people eat. This means that you should base your meals on the foods that will be mentioned here.
For example, potatoes that still has its skin on are an excellent source of vitamins and fiber. If you are having a jacket potato or boiled potatoes, eat the skin, too.
Try to pick on wholemeal or wholegrain varieties of the starchy foods like whole wheat pasta, brown rice, high fiber or wholemeal, white bread. They have more fiber and most of the time have more minerals and vitamins than the other white varieties.
Dairy and milk
In this part, you should aim for the lower-fat variations. Milk and dairy products like yogurt and cheese are good protein sources. They also have calcium, which keeps the bones healthy.
If you want to enjoy the benefits of dairy without taking in too much fat, go for the semi-skimmed milk or dairy products: 1 percent fat or skimmed milk. You can also go for the lower fat cottage cheese or hard cheeses. Other options include lower-sugar yogurt, which has low-fat content.
Calcium-fortified dairy milk or alternatives like the soy yogurts, soy milk, and cheeses made out of soya are also considered part of this particular food group, which makes an excellent guide for an alternative to the dairy products.