A healthy lifestyle is built on the four pillars of balanced diet, exercise, proper sleep and a positive outlook. All of them are necessary for healthy living.
While it is not possible to remain always stress free in our daily lives however with a positive outlook we can overcome most stressful situations without it leaving any impact on our physical well-being. A regular exercise regime ensures we get oxygen and burn calories, get proper blood circulation and build muscle and strength. Proper sleep ensures adequate recovery from fatigue, repair of damaged heart and blood vessels and relaxation of stressed muscles and mind. However, without a balanced diet, it is not possible to maintain physical well-being of a person. It is a lot more difficult to maintain a balanced diet compared to the other three pillars of healthy living. The hardest part of maintaining a balanced diet is to figure out what it is and subsequently what it translates into for you and your health goals.
What constitutes a balanced diet?
A balanced diet for an average human being should consist of all nutrient groups which are – 50-60% of carbohydrates, 20-25% of proteins, 15-20% of Fats, 30-40 gm Dietary Fiber, small percentage of Vitamins and Minerals and 8-12 glasses of water every day.
Intake of all the above is important including fats as they are necessary for vitamin absorption and storing heat.
What it translates to for you and your health goals?
This is where it gets difficult and you should consult a dietitian.
Step 1 – Define your health goals. Find out what is it that you strive for – for e.g. weight gain or weight reduction or muscle build up. Your health goals should be practical and achievable. A dietitian can help you in assessing what would be practical and achievable.
Step 2 – Find your BMR and BMI. Your Body Metabolism Ratio and Body Mass Index will help determining your optimum food and calorie intake.
Step 3 – Plan your diet. It is not easy to find out the nutrient composition of the food you eat daily. A dietitian based on your current lifestyle, medical condition and other relevant factors can suggest lifestyle modifications along with the right food types and diet for you. A dietitian will know the right nutrients in food items and suggest a meal plan for daily consumption. Based on your blood type and medical condition certain food types may not be right for you. You should clearly lay out your goals and medical condition for the dietitian to make an effective and right diet plan for you.
Finally, the most important part will be for you to be patient and diligent in following the four pillars of exercise, sleep, diet and a positive outlook. You will surely see the results for yourself. Your healthy life starts with you.
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