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A wholesome and healthy lifestyle brings with it several perks – a healthy body, reduced chances of falling ill, weight management, the energy to do more, mood management and greater confidence, to name a few. A healthy diet is at the cornerstone of a healthy life. Eating healthy and following a balanced diet is an integral part of maintaining a healthy lifestyle.

Eating healthy does not necessarily mean following unrealistic dietary regimes or giving up foods that you love. Instead, it is about eating right, eating on time and balancing the various nutritional elements in your meal. A healthy diet will leave you feeling great, energy-packed and of course, healthier. In the midst of the information clutter available on how to eat healthy, it can be overwhelming to make the right dietary choices. However, eating healthy is quite easy; just be mindful of the following points:

1. Begin with baby steps – make small changes
The point of creating a simple eating plan is to avoid setting yourself up for failure of not following a complex diet plan. Create a plan that is a culmination of several small and manageable tasks such as incorporating a salad into your daily diet, or reducing the amount of oil in your food intake. Another easy, yet healthier change is to swap animal fats with vegetable fats (use vegetable oils instead of butter). Reading product labels and nutritional information is another simple way to keep yourself informed about what your food intake consists of. Avoid packaged and processed food items; instead, opt for foods with fresh ingredients.

2. Eat in moderation
Contradictory to what is believed, eating in moderation essentially means consuming only as much food as is required by your body – it should leave you feeling satisfied and not stuffed. The key to moderation is a balanced diet. An ideal balanced diet should consist of carbohydrates, fats, proteins, vitamins, minerals and fibre. Moderation does not mean completely cutting off foods that you love; instead, it is about consuming them in smaller portions with the goal of following a balanced diet. If your meal leaves you feeling unsatisfied, incorporate fruits or more green leafy vegetables.

3. Colour your plate up with vegetables and fruits
Compared to other foods, fruits and vegetables are naturally endowed with the benefits of lower calories and nutrition-packed goodness. They contain generous amounts of antioxidants, fibre, vitamins and minerals. Moreover, they help fill you up, thus eliminating the need to consume junk foods. It is recommended that you eat at least five servings of fruits and vegetables as part of your daily meal plan – a serving could be one apple, two small bananas, or half a cup of fresh vegetables/raw fruit. In order to add variety to your diet, you can include colourful berries to your breakfast, swap your dessert ice-cream for a bowl of fruit or munch on a few carrots instead of opting for that bag of processed chips.

4. Whole foods are healthy foods!
Whole grains are rich sources of healthy carbohydrates, essential fibres and antioxidants. Not only do they provide you with energy, they also help combat heart illnesses and diseases and diabetes, to name a few. Healthy carbohydrates, which are also present in fruits, vegetables and pulses, keep you full for longer because they undergo the digestion process slower than unhealthy carbohydrates (these come from foods such as refined sugar, white rice and white flour). Unlike unhealthy carbs, healthy carbs are not stripped off of their nutrients and fibre. They help maintain blood sugar and insulin levels in the body. To incorporate whole foods and grains into your diet, start small by including portions of a variety of grains such as whole wheat, millet and brown rice. Begin replacing white bread with bread made from whole grains, and white rice with brown rice.

5. Unhealthy fats are a no-no
Your body requires healthy fat to provide adequate nourishment to the various organs and body cells. Just like carbohydrates, there exist healthy and unhealthy fats. Saturated fats come from sources such as red meat and dairy products made from whole milk; trans fats come from fried foods, cookies, processed snacks and other products made from partially hydrogenated vegetable oils. Aim to reduce foods which contain saturated and trans fats and increase the intake of foods with healthy fat.
Polyunsaturated fats and monounsaturated fats are great for your health and help in maintaining the health of your organs, skins, hair and nails. The former includes Omega-3 and Omega-6 fatty acids and are found in fish such as mackerel, salmon, sardines and cod fish, and in walnuts, soybean and flaxseed oils. Monounsaturated fat-rich foods include nuts (hazelnuts, pecans, almonds), plant oils (olive oil and peanut oil) and avocados.
A healthy diet is a cumulative creation of a balanced and moderate diet that is rich in healthy carbohydrates and fats, high-quality protein, fibre, vitamins, mineral and healthy hydration. Such a diet will help you maintain a healthy body and mind, control your hunger cravings, assist in weight management and leave you feeling more active. However, simply following a healthy diet is not enough – for a healthy lifestyle, healthy eating habits must be complemented by sufficient physical activity and daily intake of adequate water.

A healthy diet makes for a healthy life, when coupled with a regular exercise routine and adequate sleep. While we may be at ease consuming a variety of healthy foods at a young age, our bodies are subject to change as we grow older, therefore making certain seemingly healthy foods less compatible to our health. Most often, we ignore the impact that age has on our ability to process certain foods, thus affecting our physiological functioning in the long run.

As the years roll by, our organs slowly begin to lose their agile repairing power, making recovery from the effects of certain foods quite taxing on our health. While we may think that healthy foods suit all age groups, this does not hold true in several cases. Therefore it is best to be wary of these six healthy foods that the elderly should not eat, in order to avoid health implications in ourselves and our elderly loved ones.

1. Raw eggs and foods that contain undercooked eggs
Eggs are considered to be a superbly rich source of protein and other nutrients. Several people in their 20s to 40s consume raw egg as part of their high-protein diet, especially if they indulge in workouts that aim to add more muscle mass. Similarly, several people consume foods such as unpasteurized eggnog, French toast, desserts like tiramisu and so on that contain undercooked eggs. These foods are a big no-no for the elderly! This is because raw eggs may contain Salmonella bacteria, both on the outside and the inside of eggs, causing illnesses such as food poisoning.

2. Raw sprouts
Of course, sprouts are a delicious source of nutrition, vitamins, minerals and other health-vital nutrients. Bean sprouts, raw green gram, broccoli, alfalfa are some of the renowned sprouts known for their nutritional value, especially when consumed raw. However, the elderly must avoid raw sprouts as they can be a breeding hub for germs, especially the Salmonella, E. coli, which can cause serious illnesses that the elderly find difficult to recuperate from.

3. Soft cheeses
Dairy and dairy derivatives are excellent sources of calcium, an essential mineral at every stage of life. However, soft cheeses such as blue-veined cheeses, Camembert, Brie, Buchette and so on can house bacteria and food poisoning bugs that can cause listeria, making them highly unsuitable for the elderly to consume. Cooked soft cheeses are fine for consumption, because the heat kills bacteria.

4. Unpasteurized milk
Raw, unpasteurized milk is an absolute must-avoid food for the elderly. Unpasteurized milk contains bacteria and protozoa that can cause diseases such as brucellosis, listeriosis, tuberculosis, typhoid fever and diphtheria, among others. These bacteria can only be killed through pasteurization or heating of milk to a certain temperature for a set period of time. To gain requisite calcium to prevent osteoporosis and other age-related bone illnesses, one can consume plant sources of calcium as well as tofu, cooked broccoli, almonds and kale.

5. Rare and cold meats
While we may prefer our steaks or burger patties to be rare or medium-rare, the elderly cannot take the gamble with their health by consuming raw or rare meats, especially if they are ground. The process of grinding meat can introduce potentially harmful germs and bacteria, such as Salmonella, E. coli, to the meat, which can result in serious illness and sometimes even death.

6. Raw sea food
Sushi, sashimi, ceviche and the like are delicious, no doubt; however, they fall under the list of foods that elderly ought to avoid. Raw or undercooked seafood can contain bacteria, germs and potentially harmful toxins, that do not get killed our flushed out due to lack of heat being introduced into the sea food. Raw fish, clams, oysters and mussels are to be strictly avoided.
As we age, our bodies become older, but our minds become wiser. Let us indulge our wise elderly with the right foods for a healthy life. Fresh fruit, leafy vegetables, cooked fish, and nuts containing omega 3 fatty acids help to reduce the risk of Alzheimer’s disease. Cutting down on red meat and processed meats, replacing them with cooked fish, pasteurized dairy and dairy products, and plant protein can have a positive health impact. Whole fruits, berries and melons can be consumed in place of juices, for adequate fibre and vitamin supply. Whole grain foods are great sources of energy and carbohydrates – this works great for all age groups!

The art of healthy living in this fast life is gaining importance. More and more people are keen on living a healthy life. Eating healthy is the basic step towards a healthy lifestyle. The consumption of organic and nutritious food is vital for the fit you! It is not necessary that to eat nutritious food, one has to shell huge amount of money. Nutritious food can be cheap too and can be easily available.  Eating healthy and nutritious does not mean it is necessarily boring; it can be tasty and yummy too.  Check out top 5 healthy nutritious foods which are really quite cheap and tasty too.

1. Beetroot:
Beetroots are nutritious. They are a low-cost, high-quality protein source. Beetroot is loaded with nutrients. It is rich in nitrates and hence can reduce stroke, heart-related diseases and blood pressure. It is rich in antioxidants and hence improves immunity. Beetroot is an excellent source of folic acid, iron, zinc, magnesium, silica, potassium, fibre, vitamin C, and carbohydrates. It stimulates blood vessels and provides energy for physical activity. It lowers bad cholesterol and boosts good cholesterol levels in the body.

2. Dals:
Dals are a rich source of protein. They are an economical alternative to costly meat and seafood. They are packed with nutrients and can be a suitable substitute for many costly foods added in a variety of cuisines. Include these tiny and healthy dals in your diet for nutritional supply needed by the body. Chana Dal, Whole Green Moong Dal, Urad Dal and Tur dal provide a healthy spread of dal options.

3. Broccoli:
Fresh organic broccoli is the best way to add vital nutrients and abundant antioxidants in your diet. Broccoli is full of fibre and helps maintain digestive health. It also has cholesterol lowering benefits. The best way of detoxification of body is to consume broccoli. Broccoli helps solve Vitamin D deficiency as well.  Broccoli is cheap and quite easily available.

4. Banana:
Banana is one of the cheapest fruit available and has various health benefits. The creamy and sweet fruit is available throughout the year. They are rich in potassium and are free of fat, cholesterol, and sodium. This healthy and fibrous fruit available at a very affordable rate is all you need to keep the health budget on a balanced scale. Banana can be consumed directly or mixed with oats or can be blended to make smoothies.

5. Ladies Finger:
The fibre content of ladies finger is high. Hence, the digestive benefits are high and the fibres help in maintaining proper bowel movement. It is a good source of folates and is highly recommended for pregnant women. It contains pectin, soluble fibre and controls cholesterol level and prevents cardiac stroke and heart diseases. It prevents colon cancer and sun strokes.

Try to make these 5 foods a part of your weekly diet at least. In that way, you can reap the immense benefit of these nutritious foods. If the foods are organic, then they not only taste better, they also nourish your body in much better ways. This is because organic foods are not grown using chemical pesticides and artificial fertilizers. They are grown with healthy and ecologically balanced farming practices.
To know more about organic, farm fresh nutritious food, visit Terra Greens.