Diet and Nutrition: Healthy Eating and Balanced Diet Tips - Health Pick

Diet and Nutrition: Healthy Eating and Balanced Diet Tips – Health Pick

Diet and Nutrition

Fat’. It’s a beautiful word made ugly in a `thinspired’ world. Don’t get me wrong. It IS important to keep your fat consumption under control, but eliminating fats entirely results in eliminating an extremely key nutritional component your body needs. It adversely affects your health, and affects your efforts at getting fit! Do note that your body needs a healthy combination of protein, carbs, vitamins, and fats for you to burn fat. Do you know why? Because fat burning is a high metabolic activity. Simply put, you need fat to burn fat. But this is where you need to be a little picky. Some fats are bad for you, pile on the cholesterol and cause problems and some fats are good. Fats like MUFA (Monounsaturated Fatty Acids), PUFA (Polyunsaturated Fatty Acids) and Omega-3 fatty acids aid your overall weight loss and weight management goals. To have fat and be fabulous, include these fabulous fats in your diet.


Avocado is loaded with vitamins (vitamins K, C, B5, B6 and E), fiber nd antioxidants. This little green man is no alien to health and well-being and can be eaten in the form of a dip (like guacamole), in a salad or even on its own. Go green.


Badam is a nutritional boon, combating health issues like high cholesterol and osteoporosis. It’s also good for your heart, brain, and immunity. Get a daily handful of this nutritious ninja (5-6 almonds per day if you’re not on a weight loss program) to derive the best it has to offer. Unsweetened almond milk (available at some stores) is also a good substitute for cow or buffalo milk if you are lactose intolerant.


You’d be a nut to skip this one because walnuts brim with nutrients. Having 2-3 a day is enough to help your heart, bone health, mood and weight loss. It also helps fight insomnia, gallstones, diabetes, and cancer.


Flaxseed is an understated power-packed fat. Not only does it act as a natural laxative, it decreases cholesterol and has been known to put up an impressive fight against diabetes. A teaspoon a day of toasted flaxseed is all you need.


Push bad fats out of the window with this oil which has a great balance of both MUFA and PUFA. This oil is especially good because it has the antioxidant resveratrol and is a good source of vitamin E. Those with peanut allergies need to avoid this one though.

Rice Bran

Another oily option is rice bran oil. This is packed to the hilt with vitamin E and antioxidants. It doesn’t have a strong personality which is a good thing it melds well with whatever you cook, be it Indian or Continental. Its relatively low price makes it an extremely economically viable option.


There’s nothing fishy about this fish. Salmon brilliantly fights heart disease, decreases cancer risks, protects joints, improves mood and boosts cognition. Cured or grilled salmon can be a part of your plate in many different avatars. Go fish.


Olives are great fats and have antioxidant, anti-inflammatory and anti-cancer benefits. Pop it in salads, slice it in pasta or just have it as it is.


With just 16 calories per egg white (with no bad fat), it is a 100 percent reference protein. Simply put, all the protein you get from an egg gets fully absorbed by the body, with none going to waste. It’s also cheap. Eat it daily to keep your energy battery on auto recharge mode.

Sesame Seeds

Sesame seeds not only work to give you the good fats you need but are also an excellent source of calcium. Whatever you choose to eat, all fats should be kept to about 10 percent in a total of your daily recommended calorie intake. Remember one thing: Good fats are not always less calorific but they can nourish you like few other things can.


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