Want to increase longevity? Wish to age gracefully? Yearning to maintain healthy weight? Looking for an easy way to keep cancer and dreaded diseases of the heart at bay? To all these questions there is just one answer – follow the healthiest diet. This simple formula for a healthy living has been known to humans for eternity now. However, in today’s age of computer and technology as people are leading a maniacally erratic lifestyle, little importance is given to the food we eat. Nowadays, meals are nothing but grabbing a burger (stuffed with meat) from fast food restaurants, munching it somehow and then quickly pushing it down the throat. This habit is mainly responsible for the escalating obesity rate in both men and women. Cardiac arrests have also become common, thanks to junk food that has become an ubiquitous resident at our dining table. Although hectic schedule is unavoidable in present times, being physically and mentally fit is not a far fetched possibility, provided a proper diet is followed.

Healthiest Diet Constituents

It is obvious that such a diet comprises healthy foods that are a great source of essential nutrients like vitamins, antioxidants, minerals, proteins and healthy fats. Moreover, these nutrient rich foods are easily available and unlike burgers or pizzas, you don’t have to empty your pocket to include them in your refrigerators. Some of the food items that deserve a place in this diet in the world are mentioned below:

Vegetables
Apart from containing health boosting nutrients (vitamins and minerals), vegetables are packed with phytochemicals, compounds that display disease prevention activity. There are innumerable phytochemicals and quite a few exhibit antioxidant properties and act as natural antifungal, antibacterial and antiviral agents. Some of the healthiest vegetables that are rich in phytochemicals and have high nutrition value are given below:

• Green vegetables like artichokes, asparagus, broccoli, Brussels sprouts, cabbage, spinach and cauliflower
• Tomatoes, onions and carrots

One of the best ways to reap health benefits of phytochemicals is to prepare a salad from these vegetables. Be it losing weight or ensuring healthy eyes, one can definitely rely on few servings of salad. The habit of eating vegetable salad daily can ensure healthy bowel function and prevent constipation. It is the healthiest food one can gorge on to sharply reduce the risk of various types of cancer.

Fruits
Phytochemicals like flavonoids are abundantly found in a wide range of fruits. Studies suggest that flavonoids can help to boost both short term and long term memory. Hence, diminishing memory with age might be a thing of the past if variety of foods are included in the diet. Nutritious fruits cut down chances of stroke, heart ailments and cancer as well as improve libido and energy levels. Some of the fruits that have good nutritional profile are given below:

• Apples, bananas, guavas, oranges
• Berries that include blueberries, blackberries and strawberries
• Papayas, mangoes, watermelon and red grapes
• Apricots, grapefruit and plums

Dairy Products
Dairy products are important components of the healthiest diet. If you are serious about maintaining a sharp vision for the time to come, there is no substitute for milk. Milk for healthy eyes, an age-old saying, is 100% true because this nutritious liquid contains vitamin A that plays a vital role to keep the vision strong. Besides vitamin A, essential nutrients like calcium and vitamin D that promote building of strong bones and teeth are found in ample amounts in milk. Dairy products like freshly prepared yogurt has protein and good bacteria that thwart the onset of infections caused by harmful bacteria.

Beans
Just half a cup of cooked kidney or black beans can provide you substantial amount of fiber and protein but most importantly, it decreases the chances of total cholesterol levels, thereby keeping you away from a heart attack.

Seafood
Seafood like fish (salmon) is a popular brain food, thanks to its rich concentration of omega 3 essential fatty acids. Health experts say that for optimum working of the brain cells, following a diet that provides adequate supply of omega 3 acids is essential. Proteins necessary for proper functioning of muscles are also present in fish. There are people who do not have a liking for fish and so in such circumstances including fish oil supplements in the diet is a good solution. Although chicken is categorized under fatty foods, when its skin is removed, it is found to be low in fats. Hence, having lean cuts of chicken is no harm and in addition it is a good source of protein.

Nuts
Eating nuts won’t drive you ‘nuts’ but will drive you towards better health. Whether it is walnuts, almonds or cashew nuts, having them in moderation is always good for the heart. If walnuts boast of high concentration of omega 3 acids, then almonds can be looked upon as an excellent source of minerals like calcium and magnesium as well vitamin E. So, those bragging about following a diet that is healthiest and not eating nuts in moderation need to modify their diet.

Whole Grain Products
Whole grain products play a critical role in decreasing the risk of cardiovascular problems and type 2 diabetes, as studies suggest. Coming to their nutritional profile, whole grain products are good sources of B vitamins and fiber. As it has high concentration of fiber, eating whole grain products guarantees healthy bowel movement. They include:

• Oatmeal
• Brown rice
• Whole wheat bread
• Whole grain breakfast cereals

Olive Oil
You may be ensuring that you have access to healthiest food but in case you are using hydrogenated oil to make day-to-day meals, then the very purpose of following the most healthiest and intelligent diet goes in vain. This is because hydrogenated oil like margarine contains unhealthy fats (trans fats) that increase the risk of heart attacks. Hence, one should be careful when it comes to choosing cooking oil. Extra virgin olive oil tops the list of healthiest cooking oil as it has good amount of omega 3 acids. No wonder, cooking in olive oil is often recommended for patients suffering from high cholesterol and heart ailments. Those finding olive oil expensive can go in for canola oil. Healthy cooking oil means saying no to deep frying and one should preferably opt for broiling, grilling and baking.

What is the Healthiest Diet to Follow?

Definitely Mediterranean! Why? Simply because it supports all the aspects of a diet that is healthiest. Every meal in the Mediterranean diet involves generous use of vegetables, fruits, legumes, herbs, whole grain products, nuts and seeds. Herbs like ginger protect against colon cancer and is useful for the treatment of wide range of health issues like heartburn, arthritis and ovarian cancer. No wonder, ginger forms an integral part of this diet plan. On the other hand, poultry and meat are not given much importance. Instead, the emphasis is more on fish that has to be eaten at least twice a week. Studies show that drinking red wine in moderation is heart friendly, that is why this beverage has found a place in the Mediterranean diet. Extensive research has proved that people put on a Mediterranean diet are at a lower risk of developing heart problems.

Therefore, make sure that you stick to a healthy and salubrious diet, whatever may be the circumstances. A point to note is that following this diet does not mean overeating. Food, no matter how healthy it is, will cause harm when eaten in excess. Therefore, eating heavy, large sized meals has to be avoided. Success with a diet that is healthiest is guaranteed, when it is complemented with 30-40 minutes of moderate level exercise. So, don’t forget to spend some time everyday in following an exercise routine that suits your age and comfort level. Eat healthy, stay healthy!

We’ve finally risen to the challenge and understood for ourselves the importance of maintaining good health. A great health means that we are using our bodies to the maximum capacity and making sure that we do not plague it with diseases and the like. Most of us know that there has to be equal importance given to both, exercising and dieting. The term ‘dieting’ is a very misleading word and some might take it to mean fad dieting or something similar. To avoid that confusion, we will be calling it ‘healthy dieting’ which focuses on losing weight or getting into the right weight for your age and height by following healthy ways of eating.

It is said that while exercising is important to maintain great health, the diet that we choose is probably more important. And including a healthy diet menu is the correct way to go about this. Let’s give you some tips in following a balanced and complete diet.

Balanced Diet
Foods from all 5 basic food groups need to be included in your diet. The body needs the different nutrients that are present in all these foods in order to carry out all the functions effectively and thereby maintain great health. Don’t count the calories, just ensure that you include all the nutrients in your diet. Healthy foods include whole grains, green leafy vegetables, fruits, nuts, seeds, legumes, pulses, and dairy.

How Much is Too Much?
Aim at eating 5-6 small meals in a day as opposed to 3 large ones. Our stomachs can digest food that amounts to about two fists put together at one time. In that way it digests the food effectively and there is no excess food that remains in the system. Every time you take a helping of food, deliberately take a smaller portion. Eat slowly by concentrating on the texture and flavors of the food. Chew more and take your time going through each meal, you’ll notice that you don’t need to eat as much as you thought you did.

Water
Water helps to maintain the right pH balance of the body and helps in flushing out the toxins and cleansing the waste material. Along with that it aids in digestion, and in leading to bowel movements. One other important thing to keep in mind is that it is far more beneficial to have warm water than regular temperature or cold water. Cold water when consumed while eating, dissolves all the important acids that are produced by the stomach for the purpose of digestion, thus there are chances of indigestion.

When to Eat What
Along with eating the right kind of foods, it is also important to understand the ways in which the foods need to be eaten. Have a fruit just after you’ve woken up. This kick starts your metabolism. Then after an hour, have a heavy breakfast. Never skip breakfast. Not having breakfast sends a signal to your system that it needs to store food for later and that’s how you end up accumulating excess fat. If the breakfast is heavy, the lunch has to be lighter and the dinner really light. Ideally, one should have dinner by 7 pm and wait for at least 2 hours after dinner before hitting the bed.

Things to Avoid
Healthy dieting recipes do not have any room for processed foods, ready-to-eat foods, spicy and fatty foods, or foods that are cooked in unsaturated oils. All these foods have very little nutrition and are packed with saturated fats, excess salts, preservatives, and sodium which lead to weight gain and heart problems.

Other Tips

• Cook your own food as far as possible. That way you know what goes into the food and can monitor it carefully.
• Avoid snacking in between meals as far as possible.
• Try steaming, boiling, and grilling meats instead of frying them.
• Try growing your own vegetables if you have the luxury of space. It is a much healthier choice to make without the added preservatives.

Healthy dieting is not that tough once you get the basics right. Don’t think of it as punishing yourself, instead think of it as a way to start loving your food again, understanding what you’re putting into your system and taking responsibility for the consequences of it. Only when you make it a part of your lifestyle will this dieting work for you like it is supposed to.