What a healthy diet looks like
Eat fresh foods – vegetables, fruits, grains, pulses, milk, eggs, nuts
Balance is key – not too much, not too little
Home-cooked food is best – less oil, less sugar, less salt
Eat on time – don’t skip meals
Drink enough water – it helps digestion and energy
Include these daily
Vegetables & fruits 🥦🍎 – for vitamins and immunity
Roti, rice, oats, millets – for energy
Dal, beans, eggs, paneer, chicken, fish – for strength and muscles
Milk, curd – for bones and digestion
Nuts & seeds (small amount) – for healthy fats
Why food is important
What we eat decides how healthy we are. Eating unhealthy food for a long time can make us sick, weak, or tired and can cause diseases like diabetes, heart problems, stroke, and cancer. Eating healthy food helps us stay strong, active, and live longer.
Good eating habits should start early in life. A mother’s milk helps babies grow properly and makes their brain strong. The food habits we learn as children usually stay with us when we grow up.
What is a healthy diet?
A healthy diet means eating the right food, in the right amount, every day.
It follows four simple rules:
- Enough food – Your body should get all nutrients it needs, but not too much.
- Balanced food – Eat carbohydrates, protein, and fats in the right mix.
- Limit harmful food – Eat less sugar, salt, oily, and junk food.
- Variety – Don’t eat the same food daily. Eat many different foods.
Food must also be clean and safe to eat.
What kind of food is best?
Best foods are:
- Fresh fruits and vegetables
- Whole grains like roti, rice, millet, oats
- Dal, beans, chickpeas
- Milk, curd, eggs, fish, chicken
- Nuts and seeds (in small amounts)
Avoid or eat less:
- Packaged food
- Fried food
- Too much sweets and sugary drinks
Carbohydrates (energy food)
Carbohydrates give energy to the body. Most of our energy should come from:
- Roti, rice, oats, millet
- Fruits and vegetables
- Dal and beans
Try to eat whole grains instead of refined food like white bread or maida.
Eat fruits and vegetables daily. Juice is okay sometimes, but whole fruit is better.
Sugar
Too much sugar is harmful. It increases weight and causes diseases.
- Avoid excess sweets, cold drinks, packaged juices
- Try to keep sugar intake very low
Fats
Some fat is needed, but too much is bad.
- Use healthy oils in small amounts
- Eat less butter, ghee, fried food, bakery items
Cooking methods like boiling, steaming, and roasting are better than frying.
Protein
Protein helps build muscles, skin, and body strength.
- Sources: dal, eggs, milk, curd, paneer, fish, chicken, nuts
- Eat enough, but not too much
Salt
Too much salt increases blood pressure.
- Eat less salty snacks and packaged food
- Don’t add extra salt to food
- Use more fruits and vegetables instead
Vitamins and minerals
Vitamins and minerals keep the body healthy and prevent weakness.
- Eat green vegetables, fruits, pulses, milk, and eggs
- Use iodized salt
Food for babies and children
- Only mother’s milk for the first 6 months
- Continue breastfeeding till 2 years or more
- After 6 months, give home-made, fresh, soft food
- No sugar, salt, or junk food for small children
It is proven by World Health Organization(WHO), for more Read Here
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