Healthy diet chart for indian
Use the healthy food plate as a guide for creating healthy, balanced meals—whether the food is served at the table or packaged in a lunch box.
Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table limit butter. Avoid trans-fat.
The more veggies – and the greater the variety – the better. Potatoes and French fries don’t count.
Eat plenty of fruits of all colors.
Drink water, tea or coffee ( with little or no sugar ) . Limit milk/dairy (1-2 servings/ day) and juice (small glass/day). Avoid sugary drinks.
Eat s variety of whole grains (like whole-wheat bread, whole grains pasta and brown rice) . Limit refined grains (like white rice and white bread).
Choose fish, poultry, beans and nuts , limit red meat and cheese , avoid bacon, cold cuts and other processed meats.
Building a Healthy and Balanced Diet
Make the most of all your meals—vegetables and fruits—half of your plate.
Aim for color and variety, and remember that potatoes may not count as vegetables on a healthy eating plate because of their negative effect on blood sugar.
Take whole grains - 1/4 off your plate.
Whole grains and whole grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made from them, such as whole wheat pasta—are lighter on blood sugar and insulin than white bread, white rice, and others. make an impact. refined grains.
Protein power- 1/4 of your plate
Fish, poultry, beans and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats like bacon and sausage.
Healthy plant oils - in moderation
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low fat does not mean “healthy”.
Drink water, coffee or tea
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juices to one small glass per day.
The main message of the Healthy Eating Plate is to focus on diet quality:
– The type of carbohydrates in a diet is more important than the amount of carbohydrates in the diet, because some sources of carbohydrates—such as vegetables (besides potatoes), fruits, whole grains, and beans—are healthier than others.
– The Healthy Eating Plate advises consumers to avoid sugary beverages in the American diet, which are a major source of calories—usually with little nutritional value.
– The Healthy Eating Plate encourages consumers to use healthy oils, and does not set a maximum on the percentage of calories that people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted by the USDA for decades.