Remember that a healthy diet should be balanced and include a variety of foods from each food group. Avoid highly processed and sugary foods as much as possible, and aim to eat whole, nutrient-dense foods. It's also important to drink plenty of water throughout the day to stay hydrated.
Here are some examples of healthy foods that you may want to include in your diet:
Fruits: Fruits are rich in vitamins, minerals, and antioxidants. Examples include berries, apples, bananas, oranges, and kiwis.
Vegetables: Vegetables are low in calories and high in fiber, vitamins, and minerals. Examples include leafy greens, broccoli, carrots, bell peppers, and sweet potatoes.
Whole grains: Whole grains are high in fiber and complex carbohydrates, which can help to keep you feeling full and satisfied. Examples include brown rice, quinoa, oats, and whole wheat bread.
Lean proteins: Lean proteins are important for building and repairing muscles, and can help you to feel full and satisfied. Examples include chicken, fish, tofu, and legumes such as lentils and chickpeas.
Nuts and seeds: Nuts and seeds are high in healthy fats, protein, and fiber. Examples include almonds, walnuts, chia seeds, and flaxseeds.
Low-fat dairy products: Low-fat dairy products are a good source of calcium and protein. Examples include skim milk, low-fat yogurt, and cottage cheese.
- Fruits like plums, citrus fruits (oranges, sweet lime, and lemon), strawberries, amla, blueberries and blackberries; and dairy products are rich in zinc and selenium that help prevent skin inflammation.
- Cucumber, with its high content of vitamin E and water is good for skin care and moisturising. Its juice has purifying and detoxifying properties, prevents hair loss and wrinkles, and helps in treating acne.
- Apples contain vitamins and pectin. Pectin helps in absorbing unhealthy oils and toxins from skin and neutralise skin-damaging toxins.
- Consume eight to 10 glasses of water per day and avoid dehydrating foods and beverages such as caffeine (cola, chocolate, coffee, tea) and alcohol. Water acts as a body purifier, by removing toxins and waste from your body.
Foods good for you...
Vitamin C : Strawberries, lime, sweet lime, oranges, guavas, radish leaves, fenugreek leaves, coriander, cabbage, capsicum, green chillies, cauliflower, bitter gourd, and sprouts.
Vitamin E: Corn, vegetable oils, nuts, spinach, olives and wheat germ.
Vitamin A: Fish liver oil, eggs, butter, cheese and fortified milk. B carotene, which is a precursor to vitamin A, is found in deep yellow fruits and vegetables and dark green leafy vegetables.
Vitamin B: Brewer's yeast, used to make bread or any food or beverage made with brewer's yeast. A diet that includes fruits, vegetables and grain products should be sufficient to get the required amounts of vitamin B.
Selenium: Whole grain cereals, seafood, garlic and eggs.
Zinc: Oysters, lean meat, and poultry. Also, whole grains, nuts and legumes. Although these vegetarian foods are good sources, availability of zinc is lower in these foods due to the phytic acid content. Sprouted grains and pulses destroy phytates. A vegetarian diet often contains less zinc than non-vegetarian diet. Therefore, vegetarians should consume plenty of foods that are rich in this mineral.
Essential fatty acids: Omega-3 and omega-6. Though we get plenty of omega 6 from grains and oils, our body is often deficient in omega-3. Omega-3 is found in oily fish like salmon, herring, mackerel, tuna and sardine, flaxseeds and nuts like almonds and walnuts.
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