It is very difficult to keep yourself fit with today’s lifestyle. From not eating enough food to not getting enough sleep, stress can negatively affect your body in many ways. An unhealthy lifestyle often leads to health problems in the long run. Hence, to raise awareness about the importance of healthy eating, exercise and yoga, many celebrities such as Shilpa Shetty, Alia Bhatt, Kareena Kapoor and Malaika Arora have been seen practicing yoga or promoting healthy eating. Recently, actor Arjun Kapoor shared a post that people from all walks of life can probably relate to.
The ‘2 States’ actor posted a how it started vs how it ended video that portrays an endless battle between ‘sticking to diet’ and ‘bingeing on junk food’. So there is something for everyone! If you want to have a busy day at the weekend, you must be fit and healthy during the week. To avoid getting sick, fill your plate with nutritious grains, seafood, beans and pulses.
Here is a list of some foods that you must eat throughout the week:
green vegetables
Eat green vegetables three to four times a week. Broccoli, peppers, Brussels sprouts, and leafy greens like kale and spinach should be part of your daily diet.
Also Read: High Blood Sugar: 7 Daily Habits That Increase Your Risk Of Diabetes
Whole grains
Eat whole grains at least twice a day. Try whole wheat flour, rye flour, oat flour, barley flour, amaranth flour, quinoa flour or multigrain flour. Each serving of a high-fiber food has 3 to 4 grams of fiber.
Beans and Lentils
Try to eat a bean-based dish at least once a week. Add legumes, such as beans and lentils, to soups, stews, casseroles, salads and dips, or eat them on their own.
fish
Eat two to three servings of fish every week. One serving of cooked fish is 3 to 4 oz. You can eat mostly local seafood including salmon, herring and bluefish.
Jamun
Consume two to four portions of fruits daily. Have berries like raspberries, blueberries, blackberries and strawberries.
Flaxseeds, Nuts and Seeds
Each day, add 1 to 2 tablespoons of flaxseed or other seeds to your meals or add 1/4 cup of nuts to your diet.
organic yogurt
Men and women ages 19 to 50 need 1,000 milligrams of calcium per day, while those age 50 and older need 1,200 milligrams. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times each day.
Most importantly, don’t forget to drink 8-12 cups of water daily. Remember, food is to be enjoyed. And to achieve this it is equally important to follow the discipline.