Eat healthy this lockdown adding these to your diet

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Since we all are in the lockdown, we are eating clean. There’s no option of the junks, hence people have to depend on home cooked food, and they are secretly loving it too. However, there should be a proper way to make the dishes at home even healthier. So here are some important tips and tricks to make your meals at home even more healthy.

The first and foremost thing to include in your diet is vitamins. Vitamins play a crucial role in health and you must consume the right balance of vitamins. Vitamin D and Vitamin C are the most vital ones. You can have Vitamin D from the dairy products, Vitamin C from oranges and lemons and other citrus fruits. Make sure to have one seasonal fruit daily. Also, expose yourself to sunlight as much as you can through the window or terrace. Sunlight is the optimum source of Vitamin D. Not every vitamin you can consume with diet. Else, fatty fishes are also enriched of Vitamin D.

Proteins are equally important. If you prefer veg, then you can have soya proteins, else eggs, fishes & chicken are the prime source of protein in our day to day lives. Proteins help to repair the cells and muscles in your body, so it is equally responsible for your growth.

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Science says it's a good idea to put some nuts in your mouth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'll keep this brief: if you want to improve your diet quality and your health, a small handful of nuts a day might help. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? 🤔Well, eating nuts is consistently associated with LOWER RISK of heart disease❤️ and stroke🧠. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are so many different nutrients in nuts that can be beneficial: 🌰Unsaturated fat (monos and ploys) 🌰Fibre 🌰Polyphenols 🌰Phytosterols (those things in spreads designed to reduce cholesterol) 🌰Vitamin E 🌰Selenium 🌰Magnesium ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And they work in a lot of different ways to improve our health: 😃Reducing appetite 😃Lowering cholesterol and triglycerides 😃Improving blood sugar control 😃Lowering inflammation 😃Reducing blood pressure 😃Improving endothelial function 😃Reducing oxidative stress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, they can be high in calories but some research indicates that some of the calories from whole nuts don't get absorbed. Portion control still matters. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just be diligent with portions and if you're concerned about salt, do what I do: mix half unsalted nuts with some seasoned nuts ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Right now I'm crazy for hickory smoked nuts 😍. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @be_more_nutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nuts #nutsaboutnuts #hearthealth #heartdisease #cardiovasculardisease #cardiometabolic #unsaturatedfat #polyunsaturated #monounsaturated #polyphenols #phytochemicals #phytosterols #cholesterol #loweryourcholesterol #plantbaseddiets #plantbasedfoods #glucoscontrol #diabetesresearch #nutritionresearch #healthyaging #agewell #ageless #fitafter40 #fitafter50 #healthyliving #healthysnackideas #almonds #cashewnuts #brazilnuts #thehealthscientist

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Indulge into clean multi grains like oats and whole wheat. Try to avoid white rice and flour as they aren’t healthy. Also, you should make a habit of having brown rice, oats and healthy multi grains more. Try to have healthy fats like ghee, milk and almonds. They all will nourish your body in a whole better way. Also, make sure to have plenty of water but not with food! These are the simplest ways to make your meals even healthier.

Published by Nilesh Bhattacharya on 16 May 2020

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