Eating habits determine whether you are healthy or at risk of developing non-communicable diseases in the future, such as diabetes, high blood pressure, heart disease, stroke, and high cholesterol. So, your rice is like a mirror that shows your future. Therefore, keeping your diet healthy is a necessity of the age. Because society needs healthy citizens the most.
How to keep your diet healthy?
Your diet should consist of six main categories. They can be mentioned as follows.
The first category
Rice, chickpeas, cowpeas, green gram, kurakkan, millet, maize and other cereals, bread, bread flour and rice flour, sweet potato, manioc, jackfruit, bread, other potatoes
Below is the amount of food that an adult should take from each food category per day. Its minimum value is for those who are not physically active and the maximum is for those who are physically well active. Others can determine a value between the two based on their physical activity.
Thus, by adjusting your food intake to your daily needs, it will no longer be a difficult task to move towards a healthier lifestyle.
Rice, chickpeas, cowpeas, green gram, kurakkan, millet, maize and other cereals, bread, bread flour and rice flour, sweet potato, manioc, jackfruit, bread, other potatoes
The second category
Vegetables and herbs
Vegetables and herbs
The third category
fruit
fruit
The fourth category
Fish, meat, dried fruits, eggs, flakes and nuts, legumes
Fish, meat, dried fruits, eggs, flakes and nuts, legumes
The fifth category
Dairy foods such as milk, yogurt, and skim milk
Dairy foods such as milk, yogurt, and skim milk
Category Six
Foods that contain a variety of edible oils including cashews, peanuts, sesame, sesame oil, coconut, coconut oil, sunflower oil, canola oil, olive oil, soybean oil
What is a healthy food dish?
In a healthy diet, different types of food should be in the right proportions. Half of such a dish should consist of the first group of foods containing carbohydrates. The remaining two-thirds of the plate, or one-third of the total plate, should consist of vegetables and herbs. The remaining one-third, or one-sixth of the total plate, is required to contain animal and plant proteins such as fish, meat, eggs, legumes and flakes.
Thus, even if you separate the ratios of your food, there is a measure called Serving, to understand how much of each food item should be included in your plate daily.
How much you need from one meal per serving is given below under each food category.
Foods that contain a variety of edible oils including cashews, peanuts, sesame, sesame oil, coconut, coconut oil, sunflower oil, canola oil, olive oil, soybean oil
What is a healthy food dish?
In a healthy diet, different types of food should be in the right proportions. Half of such a dish should consist of the first group of foods containing carbohydrates. The remaining two-thirds of the plate, or one-third of the total plate, should consist of vegetables and herbs. The remaining one-third, or one-sixth of the total plate, is required to contain animal and plant proteins such as fish, meat, eggs, legumes and flakes.
Thus, even if you separate the ratios of your food, there is a measure called Serving, to understand how much of each food item should be included in your plate daily.
How much you need from one meal per serving is given below under each food category.
- Foods with rice and flour
- 1 cup of rice sauce (130-140 g) A loaf of bread cut into nine slices and then 1 slice of bread (50 g)
- Management Vegetables
- 3 tablespoons of cooked vegetable curry (half a cup of sauce)
- 1 cup of vegetable salad saucefruit
- 1 medium-sized fruit (1 banana or 1 orange)
- Half a cup of chopped fruit or fruit salad Sauce
- 2 tablespoons (20-30 g)Fish, eggs, chicken, dried fish, flakes and nuts
- 30 g of cooked fish or chicken 3 tbsp of cooked flakes and nuts
- 1 egg
- 15 g of driedMilk and milk products
- 1 cup of milk sauce (200 ml)
- Yogurt or half a cup of condensed milk sauce (100 ml)
- 30 g of milk powder (2 tablespoons)1 tablespoon of oily nuts and seeds (15 g)
Below is the amount of food that an adult should take from each food category per day. Its minimum value is for those who are not physically active and the maximum is for those who are physically well active. Others can determine a value between the two based on their physical activity.
- Rice, bread, other cereals and sweet potatoes: 6-11
- Fruits: 2-3
- Vegetables: 3-5
- Milk and milk products: 1-2
- Fish, meat, eggs, flakes and nuts: 3-4
- Oily seeds and seeds: 2-4
Thus, by adjusting your food intake to your daily needs, it will no longer be a difficult task to move towards a healthier lifestyle.
