Diet is extremely useful in certain aspect of our life such as sports, modeling, and so on. But in the case of chess match, diet has no important role to play. There are no specific healthy diet foods that anyone can follow, dietary plans preparation depends on the suitability of an individual goal. For example, diet to prevent heart diseases, for weight loss, weight gain, for glowing skin, to maintain calorific value and so on. From this, we can understand that the healthy foods list diet of an individual depends upon the goal he wants to achieve.
Diet can be defined as the amount of food consumed by a person, which contains required amount of all nutritional values to maintain energy level. Carbohydrates, proteins and fats are the key elements in a healthy diet. These three significant ingredients provide vitamins, minerals and energy which help to prevent severe diseases such as heart attack, stroke and diabetes, prevent obesity and overweight. Usually, many of us give importance to the quality of taste in food instead of giving importance to nutritional values contained in the food. This is one of the healthy eating tips to maintain a good physical and mental fitness. It is a fact that we cannot fully avoid taste aspect of a food, but we should realize that all tasty foods are not healthy food. One easy way to prepare a rich nutritional diet is to make a list of common foods that you consume and find out the nutritional contents in that food. Then avoid those foods which are unhealthy and prepare a healthy diet according to that list.
Here is a small list of nutritional contents of fruits and vegetables and healthy foods to eat:
Spinach
Calories – 23 g
Fat – 0.4 g
Cholesterol – 0 mg
Sodium – 79 mg
Potassium – 558 mg
Carbohydrate – 3.6 g
Protein – 2.9 g
Carrot
Calories – 41 g
Fat – 0.2 g
Cholesterol – 0 mg
Sodium – 69 mg
Potassium – 320 mg
Carbohydrate – 10 g
Protein – 0.9 g
Cabbage
Calories – 25 g
Fat – 0.1 g
Cholesterol – 0 mg
Sodium – 18 mg
Potassium – 170 mg
Carbohydrate – 6 g
Protein – 1.3 g
Tomato
Calories – 18 g
Fat – 0.2 g
Cholesterol – 0 mg
Sodium – 5 mg
Potassium – 237 mg
Carbohydrate – 3.9 g
Protein – 0.9 g
Apple
Calories – 52 g
Fat – 0.2 g
Cholesterol – 0 mg
Sodium – 1 mg
Potassium – 107 mg
Carbohydrate – 14 g
Protein – 0.3 g
Orange
Calories – 47 g
Fat – 0.1 g
Cholesterol – 0 mg
Sodium – 0 mg
Potassium – 181 mg
Carbohydrate – 12 g
Protein – 0.9 g
Grapes
Calories – 67 g
Fat – 0.4 g
Cholesterol – 0 mg
Sodium – 2 mg
Potassium – 191 mg
Carbohydrate – 17 g
Protein – 0.6 g
Banana
Calories – 8 9
Fat – 0.3 g
Cholesterol – 0 mg
Sodium – 1 mg
Potassium – 358 mg
Carbohydrate – 23 g
Protein – 1.1 g
Nutrients can be categorized in two, macro nutrients and micro nutrients. Macronutrients can influence the growth, size, shape, metabolism and other body functions. There are three types of macronutrients
- Protein
- Carbohydrate
- Fat
Protein
Amino acids are the building blocks of protein. 20 different types of amino acids are combined together to make a protein. Proteins are large and compound biological molecules that have important affect on the functionality of our body. Protein constructs, sustain and recover the tissues in our body. Our muscles, organs and immune system are built up largely of protein. Chicken breast, tuna fish, cheese, pork loin, lean beef and veal, tofu, beans, eggs, yogurt, milk, soymilk, nuts and seeds are the foods rich in protein.
Carbohydrate
Carbohydrate is a complex biological molecule that provides the body with glucose, which is converted to energy required for bodily process and physical activities. Carbohydrate consists of carbon, hydrogen, and oxygen atoms. The essential functions of carbohydrates are energy production, energy storage, building macromolecules, sparing proteins and lipid metabolism. Fructose and granulated sugar, drink powders, hard candies, and gummies, sugary cereals, dried fruits (Apples, Prunes, Dates), low fat crackers, rice cakes, and potato chips, flour, cakes, and cookies, jams and preserves, potatoes (Hash Browns and French Fries), sweet pickles, sauces, and salad dressings, and pizzas are the foods rich in carbohydrates.
Fat
Fat is also a key nutrient needed for our body growth and activity. Fat plays a major role in the correct development of brain and nervous system. The important functions of fats in the body are provide energy, forming structural materials of cells and tissues, carry fat soluble Vitamins A, D, E and K, and provide essential fatty acids.
There is not a certain healthy diet to everyone, a diet is prepared in accordance to suit the goals of an individual. Goals may be to prevent diseases, to reduce weight, to gain mass muscles, lean muscles and so on. The importance of diet cannot be avoided from our life, we should have to prepare a healthy diet and follow that diet to maintain healthy growth and metabolism.
