Introduction-How to know what is HEALTHY?

Many of us try to lose weight atleast once in our life time. We often fail due to lot of different reasons. Some of us manage to lose it in the beginning but, the pounds come back quickly again. In order to reach our goal and to prevent the gain again, one needs to know few things and try to incorporate them in many instances in their daily lives. The first thing is to be able to define "HEALTHY FOOD".

Have you ever looked at 'Nutrition Facts Label' at the back of food items when you go grocery shopping? If the answer is yes and you understand the label, you have taken a major leap in your weight loss goal. But, for those who do not know the significance of it, you are reading the right blog.

Let's see how a nutrition facts label looks like.

Looks complicated? Lets break it down. You should consider:

 

1. Serving Size and Calories per serving

 

On an average, an adult woman needs 1200-1600 calories per day and an adult man needs 2000-2400 calories. If you are trying to lose weight, get a rough estimate of how many calories you are eating currently and try to reduce it either by opting smart food choices or by working out. Most of the time we ignore serving size and we may end up eating 2-3 servings. So, do take a note of how many servings you are eating and calculate number of calories consumed accordingly. 

 

2. Fat

 

Many people mistakenly think that fat is bad for body. Good news! You are not completely correct. There are different types of fat: Saturate, Trans, Polyunsaturated and Monounsaturated. Completely eliminate Trans fat which is a BAD FAT! Saturated fat is good to a certain extent depending on the its source. Polyunsaturated and Monounsaturated fats are GOOD FATS. It is very important to replace bad fats with good fats. So don't forget to take a note of what fats you are eating.

 

3. Carbohydrates

 

Diet conscious people try to decrease their carbohydrate intake. This is wrong. Carbohydrates are essential source for your regular functioning and they should constitute ~50% of your daily diet. But, not all carbs are good. A good carb is determined by its glycemic index. The lower the glycemic index the better the carb! Glycemic index is determined by the percentage of fiber and protein in a give food.

 

4. Protein

 

This is the ingredient which makes you look lean. If you want to tone down, don't forget to incorporate Protein into your diet. Protein makes your meal satisfying and helps in keeping your hunger in control. Do not eat more than what is needed. On an average, protein should constitute 30% of your diet. Most of the times, the food containing protein is associated with saturated fats and cholesterol. So, make sure you are incorporating the right protein into your diet.

 

5. Vitamins and Minerals (Sodium, Potassium, Iron, Calcium etc)

 

Last but not the least are Vitamins and Minerals. Are you thinking that it is too much information to remember? Slow down, take a deep breath and take one step at a time. These are nutrients that are essential for proper functioning of the body. They boost immune system, helps in growth and development and helps cells and organs to do their job. So, do not forget to incorporate them into your diet. 

In conclusion, for a perfect, healthy and balanced diet, you need to follow the above tips and incorporate them slowly in day to day life. This is the first and major step to reach your weight loss goal. Also helps in preventing the weight gain. Follow my blog for a detailed description of each of the above five segments of a nutrition fact label.  

More posts to come!