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Healthy Food Items for Body Fitness and Disease-free Life

Minor to major ailments and diseases of the body and mind are quite likely if one consumes regularly unhealthy food items. Unhealthy foods are those food items which are rich in calories but deficient in vital nutrients, and serve to weight gain in future years. An overweight person is more likely to suffer from ailments and diseases like joint pains, high BP, high cholesterol, heart-related problems, diabetes, strokes, depression, etc., in near or far future. This short blog presents very useful and sumptuous information regarding what to eat to stay healthy lifelong, which is equally beneficial to children, teenagers, and aged men and women.

To stay healthy, fit, and free from diverse troubles and diseases, one essentially needs to eat healthy diets timely, as per the requirements depending upon gender, age, activity level, body weight, current health status (normal or recovering from illness), etc. For a man and woman aged between the range of 25-45 years, and subject to medium to high activity levels, the average calorific requirement per day is 2400 calories and 2000 calories, respectively. These figures also hold true for boys and girls aged between 12-25 years. Therefore, normally, they should consume not more than these calories daily, to avert weight gain. However, pregnant women need to take 300 calories more, than the usual amount of 2000 calories every day. And, sporting kids and adolescent athletes are required to take 500 to 1500 extra calories per day, based on the intensity of their physical activities. Here, it may be noted that One Gram of Fat gives Nine Calories, while One Gram of Carbohydrates or Protein offers Four Calories.

This normal daily calorific intake must be derived from all those food items and beverages which are commonly considered the best foods for health by dieticians, doctors, and food scientists. These food items are rich sources of necessary vitamins and minerals, in addition to containing the macro nutrients of Carbohydrates, Fats, and Proteins. The minerals and vitamins essentially needed by children, teenagers, aged men and women, and pregnant women are Vitamins A, B, C, D, E; Folic Acid; Calcium; Iron; Zinc; Magnesium; Copper; and many other vitamins and minerals. Because of containing low calories and low fats, the majority of these healthy foods are also regarded as being appropriate and the best food items for body fitness, especially by youngsters and aged persons subject to sedentary to medium activity levels. These immensely nutritious food items should be consumed intermittently but regularly, depending upon the taste and preference. Broadly, these food items for sound health and slim body fitness, can be categorized as follows:

  • Various Vegetables and Fruits: These are renowned globally for containing lavish and vital nutrients, enough fibers and water, and low calories. Hence, these form an evitable part of healthy diets or diets for weight loss. Some most health-giving fruits and vegetables are green leafy vegetables, cabbage, broccoli, spinach, pumpkin, potatoes, cauliflower, celery, carrots, beans, collard greens, green peas, winter squash, romaine lettuce, tomatoes, cucumbers, apples, bananas, mangoes, guavas, berries, citric fruits and juices, etc. .
  • Low-fat Milk and Other Dairy Products: Dairy products are rather eminent for containing a rich variety of precious minerals (such as Calcium and Magnesium) and vitamins (covering vitamins B, A, D, and E), in addition to high-quality proteins and substantial fats. Prefer to use regularly only those dairy products which contain a maximum of 20% fat by weight, such as skim or toned milk, yogurt, curd, cottage cheese, clarified butter, etc.
  • Others: Whole gains, brown rice, wheat breads, cereals and legumes, nuts and seeds, dry fruits, beans and peas, soya products and beverages, polyunsaturated or monounsaturated cooking oils (such as canola oil, sunflower oil, olive oil, etc), broth-based soups, lean meat and poultry, eggs, fish and other seafood, etc.
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