Healthy diet is today our need and it is essential for everyone to obtain a good health and prevent from disease such as over weight, obese, heart problem, diabetes, depression and other diseases. We can prevent it from choosing good life style and it also prevents from taking more junk food, more salt and more sugar consumption and take regular exercise to boost our health and energy level.
Healthy Diet on a budget is now possible for everyone. It requires planning how these are available on your budget and how to manage it with easiest and effective ways.
Healthy Diet Meals
If your budget is not allowed affording more on healthy diet than it is better to cook yourself to your best healthy diet meals. You may choose the cheapest healthy meals from grocery stores. You may purchase here on cheapest rate of these necessary items such as brown rice, whole wheat, multigrain pasta, soup, 100% whole wheat bread, non-fat yogurt, Oats, frozen vegetables and potatoes, fruits, eggs, whole chicken, bean and lentils.
If you have now any cooking idea you may take help of healthy recipe books, internet and other sources. You only need to take care of recipe’s calories, fat, and other nutrients that you follow from these books/internet resources. You may get satisfied to your hunger by cooking such delicious dishes under your low cost budget and also maintain your health concern. Please take precaution that you should limit to take alcohol and drink and avoid smoke and do not to use tobacco.
Healthy Diet Program
We need to follow healthy diet plan for how to get more benefits of consuming these valuable nutrients. The purpose of making such plan is get the more benefit to our body and to achieve nutrition and energy and reduces the over weight of our body. Healthy diet plan including with physical exercise can definitely help us to reduce calories from our body and get more energized and good health benefits. We should add more protein and fiber based food such as fruits, vegetables, lea gums and lentils in our breakfast and reduces the intake of more processed food, sugar and salt.
You may choose any combination of these items to your breakfast, lunch, snacks and dinner on daily basis of a week under your budget.
Breakfast : Non-fat greak yogurt, Banana Apples, Oats Chia seeds, Low cost fruits, eggs, 100% whole wheat bread and Milk.
Lunch : Whole grains, Nuts and seeds, Brown rice, Beans, Fruits and vegetables, Chicken ceaser wrap, Loaded baked potatoes soup, Cheese burger salad, Paleo salad and no mayo avocado tuna melt.
Snacks : Fruits like banana, carol and orange, Peanuts, Oatmeal, stove popped popcorn, green veggies, whole grain cracker with peanut butter.
Dinner : Brown rice, whole grain wheat flour, Multi grain pasta, Oats, Yogurt, Frozen vegetables, Russet potatoes, and fresh bagged spinach.
Healthy diet to lose weight
We can reduce our weight in many ways. We should follow the diet chart. A high protein and fiber based breakfast is required for people. High protein and fiber based food is generally not harmful and it reduces the weight, improve our appetite and hunger power, muscle building and repair tissues and good for bones and improve our metabolism. Protein and Fiber based food are found as per these chart.
Protein based food : it is mostly found in meat, fish, egg, tofu, almonds, chicken breast, greak yogurt and Milk. The benefits of protein based foods are it builds and develop the blocks of muscle, bone and skin. We should take care of excess amount of intake of protein based food can causing waiting gain, constipation, dehydration, heart problem and diarrhea. According to Dietary reference Intake, we should take maximum 0.8 grams protein per kilogram of body weight.
Fiber based Food : Whole grain bread and pasta, Oats Fruits like Orange, Berries, Melon and pears, Vegetables such as broccoli, carrot and sweet corns. According to American Heart Association, the fiber in our food should be average 25 grams on 2000 calories diet per day for an adult between 21 to 50 age. This may be depends on sex and age. Fiber based foods are good for digest and immune system for our body. Two type of fiber called soluble and insoluble and both fibers has qualities of health benefit. . Soluble fiber easily dissolve in water and absorb all nutrient from food and it converts into a gel like material and digestive in intestine and release some calories while insoluble fiber does not dissolve in water and it is not broken down by human digestive enzyme so it produce soften stool.
Take More Water : We need to drink water before taking the every meal due to reason of it suppressant the appetite that reduce calories burns from that meal due to water is natural appetite suppressant. And it helps to increase the metabolism rate. We should increase to intake more water on daily basis for fat burns and that helps to reduces the weight and remove the waste from our body. Drinking more water can protect from dehydration, good body temperature, it keeps kidney healthy and It maximizes our physical performance and boost the energy level. Do not forget to drink enough water at early morning wake up and at night when you go to sleep.
A Healthy Diet Benefits
We should think about how to reduces the expenses of healthy food and how to save money and remain eating healthy under budget. We need to prepare the purchase based plan of grocery items and how many quantities that we require for breakfast, lunch and dinner considering with all nutrients available in such food items. It is also necessary to consider for offline discounts, coupons and royalty in cards for both online and stores for such purchasing monthly and weekly basis.
To gain better healthy and economic benefit, we should cook such favorite healthy food by our self. Cooking these favorite foods in large quantities and keep it into freeze so you need to re-use it on later time and maximum re-use it for 5-6 days. This food are chicken ,pasta, soup milk based items and sandwich which are leftover. These methods may save economically and financially benefited to you.