How to Select Food Items for a Balanced Diet?
Mustard sauce instead of mayonnaise Mustard consists of not only just 100 calories and 11gm of fats, it is also a power house of 1.5 gm saturated fat along with 7.2 gm omega-6 fatty acids.
Whole-grain bread instead of white bread Instead of white bread, the use of brown whole-wheat bread or whole-grain bread provide 4 gm of fiber along with several vitamins, minerals and phytochemicals.
Skim milk instead of water in oatmeal Eating Oatmeal is healthy for breakfast or snacks, however, using skim milk in place of water provide healthy diet. As it is considered high protein foods, mixing oatmeal with skim milk provide 6 gms protein, calcium, potassium , Vitamin B-12, and Vitamin-D.
Including Flaxseed in smoothies and yogurt Instead of using the entire seed in its present form, you can grind the flaxseed in to fine powder and add it in your meals. Flaxseed is considered one of the super-foods and provides fibre, omega 3 s fatty acid, phytoestrogens in the stack.
Spinach instead of lettuce leaves Spinach is one of the iron rich foods contains more nutrients and provide Omega-ÂŁs, Vitamin a, Beta-carotene, Vitamin C, Potassium, Vitamin E, Folic acid, and Calcium. Instead of munching lettuce leaves, you can bank on spinach
Avoiding soda & sweetened tea A soda can contain 140 calories and piles of sugar, whereas the use of unsweetened tea tend to boost the calories. Therefore, unsweetened tea is a better alternative and provide less calories and sugar thereby maintaining sugar levels.
Broiled or grilled fish instead of fried Eating fish is healthy as it consists of omega 3. Whether you are eating out or at home, try to eat more of broiled or grilled fish instead of the fried version in your healthy diet.
Coffee with skim milk instead of whip For all the coffee-lovers whenever you drink coffee outside at a cafe, avoid ordering whipped coffee, instead choose for a coffee with skim milk as it is high protein foods, loaded with the goodness of calcium and Vitamin B 12.
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