HEALTHY NUTRITION DIARIES: SEASON ONE
Don’t let another day pass without a plan to become healthy.
We @ Dr. Pankti’s REVIVE Multi Speciality Clinic have come up with this article to encourage healthy eating habits.
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The best ways to get the vitamins, minerals and other nutrients you need are from the healthy food choices you make. A good, balanced eating plan — filled with fruits and vegetables, low-fat dairy, lots of fluids, healthier oils, good proteins, and whole grains — should do the trick. To make sure you have room for nutrient-rich food, skip ones that are high in saturated fat or sugar or that don’t have many vitamins and minerals (cookies, chips, and soda, for example). If you do eat these foods, have them as a treat after you’ve eaten a healthy meal.
Protein-rich foods fight the natural muscle loss that happens as you get older. As much as you can, enjoy your protein in “real” food like eggs, lean meat, and dairy products instead of protein powders that may not give you as many nutrients.
The calcium in dairy keeps your bones healthy. As you get older, it can also lower your risk of osteoporosis, colon cancer, and high blood pressure. After age 50, you’ll need 1,200 milligrams of calcium each day, which you can get through fat-free and low-fat dairy products.
Watermelon, strawberries, tomatoes, red and orange bell peppers — these fruits and veggies are rich in a natural compound called lycopene. Studies show foods that have it could lower your risk of some types of cancer and may protect you against strokes, too.
Cruciferous vegetables like broccoli and cauliflower have a chemical called sulforaphane that switches on your immune cells so they’re better able to attack toxins that damage your cells.
Sweet potatoes have plenty of beta carotene, which your body turns into vitamin A. This vitamin is key for healthy eyesight and skin.
If you’re not sure what to eat, how much you should eat, or how to prepare food, let our medical team know. They can pair you with a dietitian or nutritionist who can help you make a healthy eating plan.
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