4 Ways to Have a Nutrition-Rich Diet

4 Ways to Have a Nutrition-Rich Diet

#StandUpChallenge

The food choices we make should add up to a balanced, nutritious diet. Each of us has diverse calorie requirements based on age, gender, and activity levels. As a mother, my calorie intake should be lower than my active daughter’s. My son’s intake is again larger according to his age and weight. I was just browsing the internet for how to make food that helps muscle strength and I came across Ensure and took the #StandUpChallenge and failed miserably. It was a wake-up call, and I realised at my age, I needed to focus on a nutritional diet and build my muscle strength. Here are 4 Ways to Have a Nutrition-Rich Diet.

There are many benefits to maintaining a healthy diet. At 55, I’m focused on keeping my body fit by maintaining a healthy diet. Since my protein choices are limited as a vegetarian, I’m considering using Ensure to increase my protein intake.

1. Dietary choices –

1. Dietary Choices –

Choosing a healthy diet doesn’t have to mean sacrificing taste. It’s important to enjoy the foods we eat.

When opting for nutritious options, I’ve observed that they typically fall into four main categories:

– Colorful fruits and vegetables, such as vibrant greens and richly-hued berries

– Whole grains, fortified cereals, and fibre-rich breads

– Low-fat or fat-free dairy products like milk, cheese, and yogurt

– Lean protein sources like non-processed deli meat, fish, eggs, beans, lentils, and nuts

2. Find alternatives –

Cook healthier versions of your favourite recipes by reducing fat, salt, sugar, and calories, and increasing fibre. Try to find equally good substitutes:

• Make creamier oatmeal by adding skimmed milk or soy milk instead of water. Add some walnuts and raisins.
• I love crunchy food so I top mine with chopped nuts for flavour and nutrients.
• Instead of Cakes, rolls, biscuits, and white bread try Whole grain bread, including wheat and rye.
• Instead of fried parathas have soft phulkas.
• Instead of Potato or corn chips have baked wedges unbuttered popcorn.
• Instead of White rice go for Brown

3. Fruits and Vegetables –

These are naturally low in fat. They provide flavour and variety to your diet. They contain necessary fibre, vitamins, and minerals. Avoid adding unnecessary fats to vegetables and fruits.

Replace fried vegetables with healthier options like raw, steamed, boiled, or baked vegetables lightly seasoned with olive oil, salt, and pepper. Instead of fruits served with cream or sugar, bite into fresh fruit as they are.

4. Proteins –

Choose lean meat and use baking, broiling, grilling, or roasting methods with herbs and spices instead of frying. Proteins for vegetarians like me are beans, peas and lentils. They contain good protein and fibre sans the fat contained in meats.

In Dairy products, instead of full-fat milk go for skim or non-dairy milk, like soy, rice, or almond milk. I use Greek yoghurt to replace sour cream in many recipes and have those with fruit for dessert. Instead of fizzy sodas, guzzle water and other zero-calorie drinks.

If every individual had the right amount of nourishment and exercise, not little and not copious, we would have a secure way to health.