HEALTH

A balanced diet is key to a healthy life. Here’s a breakdown of what to focus on

Macronutrients:

- Carbs: Whole grains (brown rice, quinoa, whole wheat), fruits, veggies

- Protein: Lean meats, fish, eggs, legumes, nuts, dairy

- Fats: Healthy fats (avocado, nuts, olive oil), limit saturated and trans fat

Micronutrients:

- Vitamins: A (leafy greens, carrots), C (citrus fruits, bell peppers), D (sunlight, fortified milk)

- Minerals: Calcium (dairy, leafy greens), iron (red meat, spinach), zinc (nuts, seeds)

Hydration:

- Drink plenty of water (8-10 glasses a day)

- Limit sugary drinks

Tips:

- Eat a variety of colorful fruits and veggies

- Include whole grains over refined grains

- Choose lean protein sources

- Healthy fats are essential, but moderation is key

- Limit processed foods, added sugars, and saturated fats

- Mindful eating, portion control

Indian context:

- Include traditional foods like millets, lentils, and seasonal veggies

- Balance spices and herbs for flavor and health benefits

- Be mindful of portion sizes, especially with calorie-dense foods like ghee and sweets

Some specific foods to include:

- Leafy greens: Spinach, kale, collards

- Berries: Blueberries, strawberries

- Nuts and seeds: Almonds, walnuts, chia seeds

- Fatty fish: Salmon, sardines

- Whole grains: Brown rice, quinoa, oats