Weight is one of most fast growing issue in recent times. It is taking place mostly amongst the adolescents and the youth. Over weight or obesity is the root cause to all kinds of ailments, disorders and diseases. For example, high blood pressure, diabetes, cholesterol, mental depression and many other disorders. If weight is not checked at the earlier stage then a lot of problems and illness would arise in the future. A weight problem causes to decrease the immune system in a person’s body and enables the body to fight against any germs and other diseases. There are many way s and methods to lose weight one being, controlling a person’s eating habits.
There are many requisites to an ideal healthy eating, which should be of a balanced diet and having all the food groups like protein, carbohydrate, nutrients, vitamins, minerals, salt, fat etc. An ideal and healthy diet should be one that is lower in fat content; cholesterol is low and less of sugar and salt. A person should eat 6 meals a day that should be small in quantity. The eating plan should include a lot of fresh fruits and vegetables, in a good quantity.
A person should have at least 2 to 4 servings of various fruits and vegetables, per day. Apart from this serving, a person should have 2 to 3 servings of dairy products like yogurt and milk, and poultry products like chicken and eggs, fish etc, especially because they are high in protein content. A good serving of pulses, beans, sprouts and legumes should be added in the ideal healthy eating. A person should add to his or her diet a good set of whole grain and cereals, as they provide the appropriate carbohydrate composition.
The fruit serving should include the fruits in quantities like, a choice of apple, banana or orange one in number, a melon piece and any kind of fruit juices. The serving of vegetables should include lot of green leafy vegetables, any choice of cooked vegetables and a good quantity of any vegetable juice, like carrot, beet root etc.
in the dairy serving a cup of milk or low fat yogurt would be appropriate and ideal. Instead of beef, lamb or pork a person should substitute the meat servings with poultry and fish, for the supply of protein.
A person if following an ideal healthy diet, then he or she should cut down and avoid the consumption of certain food items that are not healthy for a person. Like, a person should stop the consumption of carbonated beverages, caffeine and alcoholic drinks, as they contain a lot of sugar etc. Avoid the consumption of processed and canned food items, because they have trans fat, preservatives and other saturation’s. There is a misconception about fat intake. Fat that are good are required by the body for the development of tissues and cells and for the production of energy. This fat can be supplemented through olive oil and nuts.
But the most important point in an ideal and healthy diet is the consumption of water. A person must drink at least 8 glasses of water daily, as they wash out all the waste and toxins from the body.