How To Maintain Nutritional Balance In Fast Paced Life?
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- 07 Sep 2022
Isn't it a dream to have a well-balanced diet and fitness in a fast-paced world? With the clock of life ticking by so swiftly, it becomes hard to keep track of our health, often due to the nine-to-five shell we live in. Taking care of your diet with so much going on becomes difficult. In their quest to balance work with health, people begin believing that maintaining a nutritional equilibrium for their bodies is time-consuming.
This blog will tell you the easy ways to maintain your nutritional balance in the fast-paced life of 2022, so you can be ready for the next!
Ten ways to maintain nutritional balance in 2022
1. Be smart with carbs
You must have heard from fitness professionals that cutting on carbs is the primary solution to being healthy. But that does not mean you will eliminate them from your schedule and endanger your life.
Studies have found that people consuming 70 grams of whole grains per day had a lower risk of premature death by 20 per cent and a lower risk of death from cancer by 23 per cent, compared to people consuming lower quantities of whole grains.
The more you cut on unrefined curbs, the more beneficial it will be for your health. The best whole grains that would keep you healthy are quinoa, oats, bran, etc., containing about 16 grams of whole grains per serving.
2. Water is much needed!
Some people have been experiencing minimal results despite keeping their diet clean and healthy, including the optimum quantity of all the essential nutrients. Well, hydration is the key.
Drinking enough water throughout the day, besides keeping you hydrated and maintaining your electrolyte balance, eliminates the toxins from your body. Generally, people drink sufficient water only in summer. This regime must be maintained, irrespective of the season or weather. Doing the same in all seasons indeed creates a difference.
Adding fruits containing enough water makes the task enjoyable. But remember that taking fruits is not similar to taking packaged fruit juices. To remain healthy, an adult must drink 3 to 4 litres of water daily.
3. Have a powerful protein package.
You might worry about losing delicacies from your daily intake when you are suggested to limit carbs. Surprisingly, we can make the diet more satisfying and complete with the appropriate amount of protein. Many mouth-watering options are available to include the required portions of protein in your diet.
The optimum daily protein requirement (In grams) for an adult ( both male and female) is 1.5 to 2 times the body weight in kilograms.
If you are a non-vegetarian, there are abundant recipes with eggs, chicken, fish, and other kinds of meat to nourish both your taste buds and your body. A standard-sized egg provides 6 grams of protein, and a serving of 100 grams of chicken provides about 22 grams of protein. Consuming these will complete the share of your daily protein requirement.
Vegetarians often struggle with optimum protein content in their daily food intake. You can include less oily and less creamy preparations of paneer, cheese, tofu, milk, and so on. Nuts such as cashew, almonds, and pulses such as moong, lentils, etc., are various healthy options to maintain your protein intake.
Increasing protein in your diet must not necessarily involve the consumption of protein in the form of powders. Both plant and animal proteins serve the same purpose in your body.
4. Know which are Good fats
Though it is advised to limit the fat intake, it is necessary to identify the healthy fats and unhealthy fats. Cutting down on unhealthy fats and consuming the essential fats can help in weight loss and proper bowel movement.
The optimum quantity of fats in the body can keep you energetic and modify your mood. Along with fats, there are good and bad types of cholesterol. Even if you consume bad cholesterol on any occasion, make sure to burn it off.
The good fats in your diet can include nuts, cashew, milk, raisins, meats, butter, egg yolk, and so on. An adult must have about 66 grams of healthy fats in their daily diet.
5. Must add fibre!
Along with the macronutrients, fibre is indispensable in keeping your heart and digestive system healthy. Do you frequently experience skin problems along with premature greying and thinning of hair? You might have forgotten about the intake of fibre in the crowd of macros such as protein, carbohydrates, fats, and vitamins.
Though not always yummy, you must still enlist fibre in your daily diet. You can consider yourself younger by a few years than the actual if you optimise the fibre intake. The fibre-rich foods include fruits, green and leafy vegetables, corn, bajra (pearl millets), barley, cereals, and so on. If your budget permits, you can add some berries such as blueberry, raspberry, cherry, blackberry, and yoghurt. Anything around 30 g would be great for daily intake for adults.
6. Vegetables and fruits are not so dull!
Salad must accompany your meals daily. Consuming fruits of different colours can promote skin, heart, eye, and immune systems.
Oranges, lemons, grapes, and carrots are the commonly available fruits and veggies you can involve. They contain multivitamins and minerals in sufficient amounts.
7. Calcium- your bones crave them.
Apart from the internal organs, you need to strengthen your bones and muscles with the proper diet structure. So you must include an appropriate proportion of calcium in your food.
Calcium promotes bone density and balance in the blood. You must note that milk is not the best option for calcium. Other rich sources are eggs, chicken, fish, cheese, etc.
The other plant sources include fruits, green leafy vegetables, beans, and so on. The daily calcium intake for adults is 1000 mg or so for the best diet.
8. Limit the salt intake already
Excessive salt intake is detrimental to the quality of blood in the body. So it is better to sacrifice your craving for processed food for your healthy sodium and potassium balance in the blood.
The optimum level of salt consumption is less than 5 grams per day. Try the process and discover how magically your blood pressure and coronary issues stop troubling you.
9. A daily multivitamin for extra nutrition
Preserve your body's nutrients with a daily dose of multivitamins. Though you have to bear a bit more expensive, it is better to spend some extra when you are healthy than to spend the lump sum in a hospital with ageing.
Conclusion
Following a proper diet and balanced nutrition is not an arduous task. Even though maintaining a healthy diet schedule requires some patience and effort, remember that result of investment in the body is never negative. It can increase your lifespan by a few more years. So, there remains no logic in not following these simple and effective habits to enjoy the beautiful world for a few more years.
Poonam Sharma
Poonam Sharma is a graduate of civil engineering. She is an old soul who loves music, dance, and art! Apart from these, she likes to immerse herself in writing, singing and sketching.
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