Health and Fitness — A Guide to Healthy Diet

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4 min readMar 2, 2020



From the day scientist began to study nutrition and food, we have been advised to eat more fruits and vegetables on a daily basis. Fruits and vegetables are always in every country’s table of healthy food. Fruits and Vegetables are stressed so much by the scientists because they are enriched with vitamins like vitamin A and C, they have minerals and also possess essential antioxidants for the human body.

I have studied the diet table of almost every successful and well-organized country and after the study; it was found that the scientists of every single country advise us to have fruits and vegetables in our diet plan every day. An example regarding the importance of fruits and vegetables provides is that for gaining 2000 calories in a day, our diet must contain two cups of vegetables and 2 cups of fruits. Studies show that the vitamins and antioxidants found in fruits and vegetables act as the main components for protecting the human body from heart disease and cancer.

Further, eating a lot of fruits and vegetables in a day will not harm your body, as the number of calories in them doesn’t create a major impact on body fats. Although, every fruit and vegetable (due to its color) has a significant amount of antioxidant, however, some of the most important fruits and vegetables are mentioned here with their benefits: Broccoli is enriched with vitamin C, Carrots have a lot of Vitamin A, Spinach controls the level of vitamin A, C, and K in the human body, Potatoes are the factors creating an impact on vitamin B6, minerals and vitamin c. Similarly, fruits like watermelon, grapes, cantaloupe, citrus, and kiwi also have enriched vitamins, minerals and antioxidants.


Food items like meat, fish, eggs, chicken, nuts, etc are one of those items who are considered the main source of proteins. It is difficult to determine which type of proteins can be considered as lean proteins. However, the experts still advise us to include proteins in our daily diet. The biggest benefit of protein food is that they help us to reduce our weight. Proteins do fulfill the energy requirement of the body, but they help the body to burn a significant level of fats as they help prominently in increasing our metabolism system.

Further, it also researched and found out by the scientists that proteins are the main building blocks of our body. Our bones, muscles, blood, and skin all are made up of proteins and they require protein on a regular basis to function properly. Proteins are the main helpful aid for muscle building as the protein help rebuilding the muscles after a tough workout. Proteins are also considered helpful in the reduction of heart problems.

A study by experts shows that if we add more proteins in our diet than the regular level, the danger of heart attack significantly decreases. Experts also advise focusing on lean protein items more than regular protein items as they are more helpful for the human body. Lean protein-enriched items include Turkey, skinless chicken breasts, beans, and round steak beef.


Some people get confused when the term ‘fats’ is discussed. Healthy fats which include unrefined animal fats, selected fats from olive, nuts and tropical oil and fats from fish are considered very helpful for the human body. Healthy fats have major benefits for our body if the intake of carbohydrates is lower than 60% of your diet. Healthy fats help your body to remain in an optimal position, as your body requires a significant level of fats to perform regular activities.

Omega-3 fats help you burn the extra fats in your body and they also support the thyroid hormones which are the main component of regulating body fats. Along with these basic aids, fats also keep a balance between hormones of our body which results in an optimal body structure and composition.

Healthy fats are helpful in body training as they provide aid in muscle building. Taking regular fats after an intense workout will result in a balanced hormone structure of the body which is the main part of building muscles. Further; scientists explain that if you want to lose body fats, you have to take regular healthy fats to keep a balance between your nutrients and body hormones which play a role in fat reduction.



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