Your Guide to Healthy Eating

What do you do to stay fit? Do you run or jog or may be pump weights? What about your diet? Do you nibble at your food scared to put on weight or dig into your meals with gusto not bothered about the calories? You won’t have to do either, if you practice healthy cooking techniques. Healthy cooking will enable you to get all the nutrients from different foods which will keep your body in good shape.


Healthy methods of cooking do not require removal of any type of food from the kitchen. You can eat everything, but in moderation. This specially applies to those foods high in fats, cholesterol, protein and sodium. Instead, a moderate and sensible intake of these foods, combined with whole grains, legumes, fruits and vegetables is advocated by experts. This is the key to healthy eating. ActiveKarma presents the complete guide to healthy eating by helping you modify your eating habits:


1. Cut down on calories
Obesity is a major detriment to a healthy, happy life. Being overweight not only gives rise to serious health problems such as high blood pressure, eating disorders and heart diseases but can also cause major psychological complexes and traumas. Truly, the only way to manage weight is to balance calories.


2.Reduce the use of fat and cholesterol
It is common knowledge that heart diseases, obesity and certain types of cancer are linked with high levels of cholesterol and fat in the diet. The average Indian obtains 45 per cent of his/her daily calories from fat. This is about 15 per cent higher than is considered healthy. It is possible that some people may not know which foods contain high degrees of fat and cholesterol, or a person may simply be addicted to rich food, and finds the temptation to eat food high in sugar, cholesterol and fat too great to resist.


3. Increase the intake of foods rich in carbohydrates, and limit the intake of sugar
Food rich in carbohydrates is filling, and helps us consume less fat, cholesterol and protein. According to the latest research, about 60% of all calories should come from carbohydrates, especially complex carbohydrates.


4. Moderate the use of proteins
In general, proteins are considered to be healthy, but it is a myth that protein-rich food is non-fattening. Anything consumed in excess is converted into fat and stored in the body. Your daily supply of protein should provide only 15-20 per cent of your daily calorie count. Large quantities of animal proteins are unhealthy, as they tend to have both a high fat and high cholesterol content.


5. Moderate the use of salt and sodium
Salt remains a controversial item in our diet, though hypertension is caused by excess salt. There is not much one can do about the high quantity of salt in processed food, but while cooking raw food, salt should be added in the last stages because by then the natural salt in the food has been released, requiring a smaller quantity for seasoning. Herbs, fruits and vegetables should also be used to season and flavor foods. Salt should be minimized in dishes in which lemon or curd is used.

6. Increase the quantity of fresh food in your diet .
The less food is processed, the more it retains its nutritional value. Refined and processed foods should be used sparingly. Fresh fruit, raw vegetables and whole grains are ideal for nutritional cooking. Proper storage and handling are also important to retain the nutritional value of these foods.

7. Drink plenty of water and non-alcoholic beverages .
Remember that liquids are essential to a healthy diet and add calories without any fat.

Remember these seven golden rules of healthy cooking and you will be able to create a healthy and happy family.