How to effectively plan a well-balanced diet for better health?

Hello,

Welcome to icliniq.com.

I went through your query.

I suggest you follow the instructions mentioned below,

1. Do not make drastic life changes or restricted diets that you cannot sustain for longer. Start with small goals like 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs.

2. Check for your blood reports. Low hemoglobin can lead to low energy levels and low metabolism, which can lead to weight gain.

3. Check for the obesity stage by calculating your BMI (body mass index).

4. Identify lifestyle changes or stress factors.

5. Take a balanced carbohydrate intake throughout the day.

6. Do not skip meals. Try not to let more than four to five hours go between meals to maintain stable blood sugars and diminish extreme hunger.

7. Gradually increase intake of high-fiber carbohydrate foods.

8. Physical activity is very important. Go for at least 20 minutes of walking daily.

9. Include high-fiber carbohydrate foods like whole grain breads, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts, fresh fruits, and green vegetables.

10. Emphasize lean protein foods at 15 to 20 percent of total calories. Try to include protein with most meals and snacks.

11. Consume about 25 to 30 percent of calories as fat.

12. Include monounsaturated fat-containing food choices like avocado, olive oils; olives, and nuts such as almonds.

13. Avoid foods like refined carbohydrates that cause inflammation and exacerbate insulin resistance. These include highly processed foods.

14. Limit foods containing trans fatty acids, especially deep-fried foods.

15. Avoid red meats as they are high in saturated fats.

Hope it helps.

Thanks and regards.