everyday healthy meal plans to prevent diseases

Everyday Healthy Meal Plans To Prevent Diseases

In present time, overweight and obesity is affecting 70% of adults in US and there are only few who are following a proper diet and are leading a healthy life. Poor diet is one of the major causes for chronic diseases like heart diseases, diabetes, hyperlipidemia and stroke. Lifestyle is a major factor for healthy dietary as our non-stop eating habits can lead us to the bed of a hospital.

A balanced diet including healthy food is the secret to good health. Proper diet contains important nutrients that help our body for proper metabolic function. A lack of consumption of these nutrients or taking wrong types of food causes an accumulation of toxins in our body that leads to deadly diseases in long run. There are many health diseases that can be aggravated by the intake of false food. Similarly, there are various foods that you can consume in your diet to curb or treat the diseases. It is easy to draw a diet chart that enables you to get proper nutrients in your regular diet. Hence, a healthy diet is essential for the prevention of the diseases.

If you include fruits, vegetable and beans are your regular diet then whole grains will automatically appear in your meal. The foremost step you have to take is keeping on what you eat to help fight various chronic diseases. A mixture of whole grain diet can lower the risk of developing following:

  • High cholesterol
  • Stroke
  • High blood pressure
  • Heart disease
  • Diabetes

In case you are diagnosed with one of the above diseases then you must fewer the processed food and should eat more whole foods like low fat milk products, protein rich foods, whole grains, fruits and vegetables. The reason for opting these in your plate is that whole foods give disease fighting fibre, minerals and vitamins to lower the risk of major diseases. You must be strict on your diet and must completely avoid white breads, fried food, junk and processed food.

Following are the regimes that you should follow to combat chronic disease:

Food group Target Serving
Whole grain food 6-8 per day ( includes 1 slice bread, 1 oz dry cereal, half cup rice/pasta
Fruits 4-5 per day
Vegetables 4-5 per day (includes 1 cup raw and halp cup cooked vegetables)
Lean, poultry, meats, fish 1 oz but cooked per day
Nuts, seeds, legumes 4-5 per week (1/3 cup nuts, seeds and legumes)
Low fat dairy 2-3 per day (1 cup milk or yogurt)
  • An ounce of nuts can lower the disease risk by 37 per cent. They are delicious and has so much power. It contains healthy fats and lower LDL, ie., bad cholesterol level; as they contain equal proportion of fats and proteins to maintain the sugar level.
  • Fruits and vegetables are essential as they have low- caloric and high nutrient density and have satisfying effects of fiber.
  • Low-fat dairy products give calcium which is essential for bones.
  • Consumption of grains gives an essential source of energy and must be consumed as a whole that will raise the fiber consumption.

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