A Guide to How Healthy Diet

Trying to lose weight does not mean that you have to starve yourself. The most important 

thing is to stay healthy during the process. Developing healthy eating habits isn’t as confusing 

or as restrictive as many people imagine. The essential steps are to eat mostly foods derived 

from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils) and limit 

highly processed foods

 


A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids 

from protein, essential fatty acids, vitamins, minerals, and adequate calories. The 

requirements for a healthy diet can be met from a variety of plant-based and animal-based 

foods. A healthy diet supports energy needs and provides for human nutrition without 

exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack 

of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to 

be important for lowering health risks, such as obesity, heart disease, type 2 diabetes, 

hypertension and cancer.

If you have started on a dieting plan or are currently in the midst of one, below are some

advice and tips on how to do it properly.

1. Please, do not skip any meals. When you do that, your body’s metabolism begins to slow 

down. This is because it is trying to conserve energy as fuel for your body, such as fat, 

becomes limited. By having regular meals, your metabolism is maintained and even increased.

2. You should take three small meals and two snacks everyday and not just one or two huge 

meals. Think smaller portions. Serving sizes have ballooned recently. When dining out, 

choose a starter instead of an entree, split a dish with a friend, and don't order supersized 

anything. Don’t order anything that’s been “supersized.” When reading food labels, check 

serving sizes: some relatively small packages claim to contain more than one serving, so you 

have to double or triple the calories, grams of fat and milligrams of sodium if you’re planning 

to eat the whole thing.

3. Another way to increase the speed of your metabolism and burn more calories is to drink 

hot water instead of cold water in the morning. Start your day by drinking warm water with 

just a squeeze of lemon juice before breakfast to get the metabolism going, this can also help 

to prevent constipation and is excellent for the skin.  Drink plenty of water. Water helps flush 

our systems of waste products and toxins, yet many people go through life dehydrated

—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so 

staying well hydrated will also help you make healthier food choices.
 
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4. Learn about nutrition and how to prepare healthy meals so that you will adopt healthy 

eating habits. Learn how to make your favourite recipes but reduce the fats, salt, and sugar 

content. Substitute cream with non-fat yogurt, stir-fry without oil and use herbs and spices 

instead of salt to taste. When stir-frying, use chicken stock to cut down on hidden fat.

5. Eating more fresh fruits and vegetables, try not to remove the skins of fruits and 

vegetables as most of the nutrients are concentrated under the skin. Cooking meals at home, 

and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to 

improve mood and lower your risk for mental health problems. If you have already been 

diagnosed with a mental health problem, eating well can even help to manage your symptoms 

and regain control of your life.

You can use vegetables like capsicum and zucchini to wrap flavoured fillings or minced 

chicken, white meat or fish. These are healthy and contain low fat. Chili helps to speed up 

metabolism – even the milder varieties. Soya beans or tofu is one of the best sources of 

vegetable protein. Legumes are also good sources of protein, so include lentils, lima beans etc 

into casseroles and soups.
 
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6. You can make delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or 

satay sauce with low fat yogurt. 100 grams of Mayonnaise contain 0.37 grams of protein, 40 

grams of fat, no carbohydrates, and no fiber. You have 361 calories from 100 grams of 

Mayonnaise, the 18% of your total daily needs. It contains 40 grams of fat and 33 mg of 

Cholesterol. Some minerals can be present in Mayonnaise, such as Sodium (800 mg), 

Potassium (31 mg) or Phosphorus (15 mg) but no Calcium, IronManganese.It contains some 

important vitamins: Vitamin A (70 IU), Vitamin K (53.7 µg) or Vitamin E (2.19 mg).

7. Another way to reduce fat is to make omelettes. According to the U.S. Department of 

Agriculture, one whole, 61-gram omelet contains 94 calories. For the average adult woman, 

this is 4.7 percent of her total recommended daily caloric intake for a single day; for the 

average adult man, it's 3.9 percent of the amount of calories he should have each day. This 

calorie total does not include any omelet fillings. To keep the overall caloric total low, fill your 

omelet with sauteed vegetables and low- or reduced-fat cheese.

A 61-gram, cooked omelet has 6.4 grams of protein, or about 26 calories contributed from 

protein. That's 27 percent of the protein content of a whole omelet serving. Adult women 

should have 46 grams of protein each day, while men need 56 grams of protein daily. An 

omelet would fulfill 14 percent of a woman's protein requirement and 11 percent of a man's, 

according to the USDA's statistics

 Here are a few simple recipes which you can try to Healthy Diet .

Bacon Cheeseburger Salad

Carbs Per Serving: 7g total

- Effort: Easy

Ingredients:

3 ounces lean ground beef crumbled, cooked and drained 4 slices bacon – cooked crisp, 

drained and crumbled

1 cup chopped lettuce

1/8 cup chopped onion

1/2 medium tomato – chopped

1 tablespoon mayonnaise

¼ cup cheddar cheese – (or 1 once)

How to Prepare:

Stir mayo into lettuce, onion and tomato until evenly coated. Toss in beef, bacon and cheese.

Stuffed Zucchini Bake

Carbs per Serving: 35g carbs total

- Effort: Easy

Ingredients:
4 medium zucchini — wash and cut in 1/2 lengthwise

1 pound ground beef

1 clove garlic — minced fine

1/2 cup onion — diced

1/2 cup mushroom — diced

1/2 cup parmesan cheese — or cheddar -your choice 1 each

salt and pepper – to taste

How to Prepare:

Preheat oven to 350f and spray a cookie sheet or casserole with cooking spray. Use a spoon 

and shell out the zucchini to make “boats”. Leave the skin and about 1/4 inch or so of flesh 

intact. Chop pulp roughly. In a skillet, add ground beef, onion, garlic, mushrooms and 

zucchini pulp. Cook through, stirring to break up meat. Lay the zucchini boats in prepared 

pan and spoon meat filling into them. Bake, covered, for 20 minutes. Uncover and sprinkle 

with cheese and bake until cheese melts

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