Mandatory healthy foods to be included in your daily diet

Nutritional needs vary with each age and stage of life. To be fit and healthy, there is a set of foods that are recommended to be consumed on a daily basis. However, the general schedule of nutritional requirements is as follows:

• Daily water consumption

• Variety of foods rich in nutrients and fibers

• Sufficient amount of carbohydrates for a day full of energy

• Lots of protein to repair and renew your body’s cells

• Essential vitamins and minerals to keep your body replenished

• Whole fruits and vegetables that provide a significant portion of the foods listed above.

Let’s get into the details and nuances of foods that are essential to your body’s mechanism:

– Chiles- Yes, you read that right! Chili peppers are hot in food, but they contain a chemical called capsaicin. Clean your toxins and mucosa and it will also help you fight ulcers. Anything that is consumed over the limit is definitely dangerous. Use one or two chilies in your daily recipes.

– Carrots, beets and colored greens: “eat the rainbow” is a saying. Eating colorful vegetables that contain flavonoids and carotenes will purify your blood and also increase your fiber count.

– Berries: all fruits classified as “berries” such as Jambu, cherries, grapes, etc. add to your fibers again. Consuming one fruit a day definitely helps reduce toxins in your body and maintains body fluids perfectly.

– Go Green: Including beans, cabbage, spinach and other similar green vegetables and replacing their stems and tubers (potato and your familiar vegetable) will go a long way in keeping your body fit. You can even eat a raw salad of these vegetables.

– Milk and ghee: Drinking milk every day and adding a small teaspoon of ghee to food stimulates brain cells, keeps you active and energetic, and increases your protein record.

– Drink water as generously as you can. Without restrictions, without bars, this blessed liquid is essential to maintain a good body composition.

– Rice or whole wheat: It doesn’t matter if it is chapati or rice, do it justice by consuming a moderate bowl of rice or 3-4 chapati with more vegetables and salads and fruits to accompany it. You survive longer on the side dishes than on the main course alone.

– Healthy Oils: It is mandatory to consume at least 2-3 tablespoons of oil in your recipes. Keep in mind that good sources of fats are olive, canola, soybean, corn, sunflower, peanut, etc. they are good to serve. These healthy fats lower cholesterol and prevent sudden heart attacks.

– Nuts, seeds and tofu: nuts are an all-in-one source of fiber, vitamins, minerals and protein. Consuming a tablespoon of mixed nuts and seeds such as almonds, walnuts, peanuts, and hazelnuts is good for the heart and skin. Using tofu instead of paneer adds flavor to your favorite dishes while adding protein instead of fat.

With all that said, reduce the following:

1. Bad fats

2. Use the salt shaker sparingly

3. Reduce the sugar intake in your daily coffee/milk

4. Reduce the consumption of red meat

5. Say no to processed foods

6. White rice, pasta and potatoes are not healthy, cut down on them

7. Sugary drinks and fizzy drinks are not good for you. Even sugary fruit juices don’t give it its good qualities and add to your carb load; take care.

Eat happy, live healthy!