5 foods you must include in your diet every week

wHAT TO EAT and what not to eat! Food fads change every day leaving you exhausted and confused. When it comes to healthy eating there are a lot of dos and don’ts, new diets and forbidden foods you crave but abstain from. Don’t eat oily food, don’t cook your food, don’t eat sugar and salt, are some dietary comments commonly heard. So while you focus all your energy on deciding what you should not be eating we suggest you shift to thinking what you should be eating.

It is important to realise your body requires vital nutrients to function well, and this cannot be achieved just by abstaining from the ‘wrong food’ instead try eating what is right. In the process of cutting out various foods (you may think is unhealthy) you may be missing out on essential nutrients. It is natural to indulge in your sweet or junk craving once in a while, in fact you should go ahead and enjoy every bit of it, but know when to stop.

Healthy eating essentially means ensuring that your body receives a variety of foods in every meal through the week. Cutting through the myriad of diet plans and faddish eating regimes, the human body needs a balanced, right eating plan to keep functioning properly. The food you eat should ensure that your body is receiving adequate nutrients to grow and build, repair and heal, ward off illness and infection and avoid weight-related issues. It should be a balance of proteins, anti-oxidants, healthy fats, good carbs and vitamins.

As suggested by the experts at India Gate, you can now eat your way to a healthy life by including the below mentioned five foods in your diet:

Water rich food: We all know that drinking sufficient water is vital to the body. It helps in flushing away unwanted toxins and providing nutrients. But considering the hectic schedules we follow, sipping water at all times may not always be possible. You can complement your regular water intake by eating foods with high water content. This would include food like cucumber, melon, lettuce, tomato etc. These foods not only make up for your inadequate water intake but also provide the body with fibre and other necessary nutrients.

Nuts: Although many people assume that nuts are loaded with fats, but the fact is these are healthy fats that are necessary for your body. They contain healthy oils, Vitamin E and monosaturated fats that help you stay full, absorb vitamins and promote weight loss. But refrain from the salty counterparts of these nuts.

Seeds: They may look tiny but seeds are packed with dietary fibre, protein, healthy fats and many antioxidants. When made a part of your regular diet, these seeds can help reduce blood sugar, cholesterol and blood pressure.

Protein rich food: Proteins are extremely essential to support the body’s functionality. Chicken and fish are high in protein and are great options for non-vegetarians. But protein doesn’t always have to mean meat. You can receive meatless protein from quinoa, lentils and beans. In fact quinoa is a good substitute for rice. It will help you reduce your carb intake and increase the protein.

Berries: In trying to keep up with your veggies, proteins and necessary fat intake don’t forget that berries are vital for a balanced diet. They are an incredible source of antioxidants which fight various diseases and slow down the body’s aging process. They are a good compensation for your sweet cravings too, as they are sweet, high in fibre and naturally filling.