To keep a body fit & fine, it’s most important to have a healthy and balanced diet.
It doesn’t matter much if you workout or otherwise but your fitness level depends upon your kitchen & diet.
In this blog, I’m going to share with you, what all groceries essentials you will need for a healthy and a balanced diet.
A balanced diet means that one takes proteins, carbohydrates, fats, vitamins, minerals, dietary fibre in adequate amounts.
So, let’s talk about each one by one.
PROTEINS
First, let’s talk about proteins. Proteins are considered as bodybuilding foods.
But this doesn’t suggest that if you don’t work-out you need not have proteins.
To calculate the daily protein intake of an individual is very simple. Minimum protein intake daily should be 1g/kg body weight.
Let me now tell you the protein sources that I consume –
1. Eggs
I eat 1-2 whole eggs every day, rest egg whites. Eggs are cheap, easily available.
Studies show that if you are perfectly healthy then you can three whole eggs per day.
2. Chicken Breast
I eat 150 grams of chicken breast almost every alternate day. Chicken breast is a lean source of protein. Make sure the skin is not present in those, otherwise you will also be consuming fats.
3. Fish
Next is fish, Either pomfret or Indian Salmon. Eat fish 1-2 times a week. If you don’t like eating fish, have fish oil capsules instead. Make sure you only eat fish with white meat.
4. Vegetarian Protein Sources
Now let’s talk about a few vegetarian protein sources –
| Vegetarian Protein Sources | Protein Quantity |
| Paneer 100gm | 18gm Protein |
| Black Beans 100gm | 21gm Protein |
| Chick Peas 100gm | 19gm Protein |
| Black Chana 100gm | 19gm Protein |
| All Lentils 100gm | 10gm Protein |
| Soya Chunks 100gm | 52gm Protein |
Perhaps, eating soy mimics the activity of hormone estrogen in males. This is however a debatable issue.
I have read many articles about this. Some studies suggest it, others are against this notion.
I eat soy chunks once a week.
There are so many protein sources. Why just depend on soy?
Animal proteins are considered to be the complete source of protein.
Yes, Meat & Eggs contain all the 9 essentials amino acids in them.
On the other hand, vegetarian protein sources are incomplete sources of protein (Quinoa is an exception).
This is why it is recommended to keep varying your vegetarian protein sources.
CARBOHYDRATES
Now, let us talk about the primary energy sources, Carbohydrates.
In general, there are two types of carbohydrates.
- One is the Simple carbs and
- The other is complex carbs.
Simple carbs like the refined flour get burned pretty fast and then it gets stored as fat.
On the other hand, complex carbs burn slowly and provide energy for a longer period of time.
Undoubtedly, complex carbs should be preferred over the simple carb sources.
Let me share with you the complex carb sources which you should use.
1. Natural Oats
Firstly, natural oats.
Whenever I prepare oats, I add fruit to it for the flavour. Prefer natural oats and so not go for flavoured cereals.
2. Brown Rice
Then you can have brown rice. If you don’t have one then eat regular white rice in moderation. As the glycemic index of white rice is high as compared to brown rice.
3. Whole Wheat Porridge
Whole wheat porridge or Daliya. I got this prepared myself at the flour mill. It is really good. You can put some spices to make it Masala porridge at home.
4. Multi-Grain Bread or Pure Brown Bread
I don’t prefer brown bread because if you check its ingredients at back, it has refined flour mixed to it.
I prefer multi-grain bread. Although it is hard to find multi-grain bread or pure bread in the Indian market
5. Sweet Potato
Next is sweet potato.
Prefer sweet potatoes over the regular potato, it’s much healthier than the regular potatoes.
FATS
Next, we will talk about Fats. Now, fats are one area where we falter.
This is because junk food is readily available and we depend too much upon the animal fat sources.
It is disheartening that India ranks 3rd in the Obesity level list.
Especially, In Punjab where dairy fat is excessively used.
So, let me now tell you the fat sources that you should consume.
1. Nuts, Walnuts, Cashews & Peanuts
Foremost, the Nuts. Walnuts, Almonds, Cashews, Peanuts.
It doesn’t mean that you cannot eat fat sources if you are overweight. Actually, good fat cuts bad fat.
2. Peanut Butter
Another very healthy source of fat is Peanut Butter.
I prefer unsweetened home-made peanut butter. You can add jaggery powder or honey to sweeten it later.
3. Olive Oil for Seasoning, Topping
Next is olive oil. I prefer extra virgin olive oil.
I do not use any oil for cooking. This is for topping in Salads.
4. Avocados
You can have Avocados. Although it is best to eat local fruits, as I liked it so much, that is why I added this here.
These are not easily available in India but whenever they are, I get them.
It is an excellent source of healthy fats.
VITAMINS & MINERALS
Next, we will talk about Vitamins and Minerals.
We get vitamins and minerals from fruits and vegetables.
We do buy all the vegetables but we temper them so much that in the process of cooking, vitamins and minerals get extremely reduced.
I generally eat steamed or boiled vegetables.
1. Carrots
Carrots are my favourites, Whenever it is available, I get them and have them in place of snacks.
2. Broccoli
You can also have Broccoli. Broccoli and chicken make a very good combination. You will get vitamins and minerals from broccoli and protein from chicken.
3. French Beans, Spinach, and Other Green Vegetables
French Beans, Spinach. This is another green leafy vegetable.
You can add other vegetables also to your diet.
Try to avoid tempering them too much.
FRUITS
Let us now talk about the fruits that you should consider while buying groceries.
1. All Seasonal Fruits
Certainly, eat all the seasonal fruits.
The fruits that I regularly eat are Bananas, Watermelon, Pomegranate, Apples.
2. Gooseberry/Amla
Also, I have Gooseberry. Can you believe that one gooseberry has about vitamin C equal to that of 20 oranges?
So if you eat a gooseberry a day, your immune system will get robust. Although gooseberries are not available in every season, it is available mostly in winter.
If you eat all these fruits and vegetables then you will get almost all the required vitamins and minerals.
I didnot consider fancy and exotic fruits here, the reason is not that they are not healthy, it is because they are very high priced and also they travel from seven seas to reach our Indian market.
Ayurveda recommends fruits which are grown within 100km radius of your local area.
You can also check out this blog, where I discussed Ayurvedic Diet in detail.
DIETARY FIBRE
Now, let us talk about dietary fibre.
It is recommended to have 30-40 grams of fibre every day.
If you are eating whole grains, fruits and vegetables regularly then you need not worry about the fibre.
Still, I would like to share some of the specific fibre sources which you should use.
1. Flax Seeds
Firstly, flax seeds.
You can add them in oats, shakes etc.
2. Dates
Also, I am having dates. Dates are high in anti-oxidants, as high in fibre so improves bowel movements, improves brain functionality etc.
I suggest you to regularly eat 5-6 dates. Not only it has fibre but it has many other health benefits.
3. Beetroots & Cucumbers
Cucumbers are not always available in every season, but when they come, I regularly add them in my mid-day meal as a salads.
Beetroots are great source of fibre, manganese, potassium, iron, vitamin C, it also helps in lower blood pressure and improves blood flow.
4. Red Cabbage
You can add it to salads. It is really good.
Try to eat salad at least once in a day.
Friends, try to keep yourself away from sugar, salt and other spices as much as you can. Switch to natural sources instead.
WATER
Last but should be first, Water. Drink a minimum of 3 litres of water every day.
If you are drinking less amount of water, then try to increase it gradually.
I used to drink 3 litres of water. I have slowly increased it to 5 litres.
Friends! Your health is very precious. Take care of it.
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