Home Uncategorized Healthy Diet Step-by-Step Blueprint for Beginners (2020)

Healthy Diet Step-by-Step Blueprint for Beginners (2020)

There are just a ton of myths surrounding around maintaining a healthy diet.

In this blog, I am going to debunk the myths and give a complete blueprint!

It’s not about drinking juices and eating salads all the time.

Also, It’s not about not eating the foods you love the most.

It’s not about being limited to only 2-3 kinds of foods and eating the same foods every day.

So we are going to cover:

  1. What is considered to be a Healthy Diet?
  2. What are the nutrients included then?
  3. Why a healthy diet is important?
  4. How to maintain a healthy diet?

What is considered to be a Healthy Diet?

In my experience a Healthy Diet means enjoying a variety of foods that are filled with all the nutrients you need to maintain your health, boost your mood and energy.

What are the nutrients included then?

In broader terms there are two types of nutrients:

  • Macronutrients: These are the types of food required in large quantities for our bodies. Example: Proteins, Carbohydrates, Fats, Vitamins, and Minerals
  • Micronutrients: These are the types of food required not in as large quantities as macronutrients but still are required for the human body to function properly. Example: Vitamins and Minerals.

Why a healthy diet is important?

A Healthy Diet is extremely essential for good mind and health. It protects your body from various chronic diseases.

So, now that we know the whats and the whys of a healthy diet.

Let’s learn about,

How to maintain a healthy diet?

  1. Drink lots of Water
  2. Eat Protein-Rich Foods in every meal
  3. Don’t ignore the fats
  4. Start consuming more whole foods
  5. Say NO to SUGAR
  6. Choose your cooking oil wisely
  7. Eat Fibre Rich food
  8. Try to eat fresh food
  9. Eat your favorite high-calorie meal, but then DO THIS!
  10. Cook your own food
  11. Eat lots of veggies
  12. Use fruits as your snacks
  13. Minimize salt intake
  14. Focus on Dairy Products
  15. Avoid Red Meats
  16. Eat smaller meals and divide them throughout the day
  17. Maintain an eating time for each meal
  18. Don’t dwell on calories
  19. Cut down on your Alcohol Consumption
  20. Quit TOBACCO for good
  21. Make sure you exercise at least 3 times a week
  22. Maintain your sleep cycle

Here we go!

Drink lots of Water

You may think, Man, what does drinking lots of water has to do with a healthy diet?

But it’s very important.

It is recommended for an adult to drink at least 3 liters of water every single day. You can drink up to 4 liters of water daily.

I think you should drink at least 500 ml to 1 liter of water upon waking up first thing in the morning. (even before brushing teeth)

It is important for your body in all sorts of ways. It maintains your body temperature, helps in digestion, boosts skin and beauty, and in general is extremely good for your bones, joints, and organs.

But most people make a few mistakes while drinking water on a daily basis. Here are some of them:

  1. Drinking water in between meals (Messes up digestion by mixing up with the ACIDIC digestive juices and making them basic)
  2. Drinking water just after meals or just before meals (same problem as in point (a))
  3. Not drinking first thing in the morning.
  4. Drinking water just before going to sleep.
  5. Drinking water very fast (slowly drink it sip by sip)

So, make sure you don’t commit these mistakes and drink water the right way.

Eat Protein Rich Foods in every meal

Protein is the most important macronutrient that your body needs. It helps in building muscle and losing fat. In India our meals are mostly centred towards high carbs and high fats meals.

We need to make sure, we add 15-25 grams of protein in to every meal in our day.

How can we do that?

Add Paneer or Eggs in your meals regularly. Paneer and eggs are extremely easy to cook and take very little time to cook as well. Other than that they taste amazingly good.

Also, Add Meat if you are a non-vegetarian but I would recommend keeping the number as low as possible. Meat is high in protein but it’s not the best food for mind and brain.

Add Milk into your daily routine. You can have two servings of milk throughout the day. One before going to bed (promotes good sleep and calm mind just before going to bed) and one in the morning with fruits in your breakfast or as your snacks in the evening.

Milk in itself is a complete meal having a high combination of carbs, fats, and protein and also being rich in calcium.

In your healthy diet, also add Mushrooms, Whole Grains, and Legumes to your diet. Mushrooms are a great source of protein as well. Also, eat whole grains and legumes regularly.

Not only are they protein-rich, but they are also a form of complex carbs, so it will increase your digestion power and boost energy throughout the day.

Don’t ignore the fats:

When people get into a healthy diet, they start ignoring the fats completely. That’s not the right thing to do. You cannot ignore the fats.

Yes you should ignore the bad fats, like Refined Oils, Vegetable Oils, and processed oils.

But don’t undermine the value of the good fats for your body.

You need at least 60-70 grams of good fats daily for the proper functioning of your body’s organs as the fats help to protect the body organs.

What are some good sources of healthy fats?

Go for Nuts and Nut Butters. Yes.

Almonds and Nuts - Healthy Diet

Peanut Butters, Almond Butters all are a great source of healthy fats as well as proteins.

Go for Cold Pressed Oils when cooking. Cold Pressed Oils are the healthiest oils for cooking and it has been proved over and over again by both Ayurveda and Modern Science.

Some of the best cold-pressed oils are Coconut Oil, Mustard Oil, Sesame Oil, and Olive Oil. Yes these oils are on the costlier side but if you want to get healthier in the long term then please cook your food in this organic cold-pressed oils. 

Never Ignore GHEE: Add ghee to your healthy diet !

Please break the taboo of ghee being unhealthy. Ayurveda has been backing Ghee as a superfood for decades now and modern science is now starting to call Ghee a superfood too.

You can have 2-3 tbsp of Ghee daily.

Healthy Diet Step-by-Step Blueprint for Beginners (2020)

It is not good in excess, but Ghee has miraculous benefits and you should use the benefits.

Start consuming more whole foods:

Whole foods is the way to go. Brink simple tweaks to your lifestyle.

Choose Whole Wheat over Maida.

Choose Brown Bread over White Bread.

Choosing Durum Wheat Pasta over Maida Pasta.

Start eating multigrain foods.

We need to keep mixing up our grains on a regular basis to keep variety in our taste as well as enjoy the foods’ nutritional value.

Say NO to SUGAR:

Straight up say to SUGAR. Sugar just has no health benefits or nutritional value for our body. It is just a addictive substance which people can’t leave easily.

For long term health, please leave sugar for good. It should be your first step towards living a healthy lifestyle.

But does that mean you won’t have sweets ever again?

NO! You should enjoy your sweets as well but also keep the health in mind. So here are a few substitutes of Sugar:

  1. Jaggery (Gud)
  2. Mishri
  3. Stevia
  4. Coconut Sugar
  5. Date Sugar

Personally I regularly use Jaggery and Mishri as an alternative to sugar. So I enjoy my sweets and drinks I loved and also stay healthy in the process.

Eat Fibre Rich food

You should have a bowl of veggies daily with your meals. Fiber is one of the most underrated foods in most people’s diets. Fiber speeds up the digestion process and reduces constipation. So, please eat fiber-rich food regularly.

Try to eat fresh food

Eat freshly cooked food. According to Ayurveda, you should eat the cooked food within 4 hours of cooking it. That’s the best time to consume your food.

Eat your favorite high calorie meal, but then DO THIS!

You have eaten your favourite high calorie meal. Let’s say Chole Bhature.

We all know about the healthy diet Virat Kohli maintains.

So, I was recently watching an Interview of Virat Kohli where he talked about his cheat meals and what he does after that.

Virat said he had Chole Bhature after 3-4 years as he felt like having one.

So he decided he will have it but then he has to go to the gym and give it his all and lose those high calories.

That’s what I want you to do too!

You can’t just sleep after having that high-calorie meal. You have to lose those many calories on the same day.

Use fruits as your snacks

It’s 5 P.M in the evening and it’s been almost 3-4 hours before you had lunch and you are extremely hungry and don’t know what to eat.

So you go to your nearby shops and eat chips, or have pani poori and even worse eat Maggie.

This is where most people fall out and make mistakes and after that feel guilty of eating that.

So, keep it simple. Have fruits in your snacks. It will enlighten your sweet tooth buds and also give your body the much-needed calories which will keep you full till dinner time.

So, I covered the most important points but here are a few additional healthy diet recommendations which you should remember as well!

  • Focus on Dairy Products
  • Avoid Red Meats
  • Eat smaller meals and divide them throughout the day
  • Maintain An eating time for each meal
  • Cut down on your Alcohol Consumption
  • Quit TOBACCO for good!
  • Eat lots of veggies
  • Minimize salt intake
  • Make sure you exercise at least 3 times a week
  • Maintain your sleep cycle
  • Cook your own food

If you are a beginner and wanted to learn about nutrition and diet, this is almost everything you need to know.

I hope you got a lot of value from this blog.

Which of these healthy diet recommendations you liked the most?

Comment down below!

Hi, beautiful people, I am Ambarish Essetty who started earning his first gig as a Freelance photographer and now learning as well as creating all forms of content like blogs, videos, infographics, and lots more.

Currently, I blog about my all-time favorite sport, Cricket @ 108cricket.com. Also, I create and optimize content for my clients such as blogs, videos, and social media content.

In the past one year, I have learned one thing, there is only one cheat code to success on the web and that is “High-Quality Content” and that is what I provide to my clients. I work as an SEO Consultant, Digital Marketer, Content Writer, Social Media Manager, Photographer for various businesses and startups.

You think I can help you or you are not so sure about it?

Feel free to mail me at [email protected]

Ambarish Essettyhttps://108cricket.com/
Hi, beautiful people, I am Ambarish Essetty who started earning his first gig as a Freelance photographer and now learning as well as creating all forms of content like blogs, videos, infographics, and lots more. Currently, I blog about my all-time favorite sport, Cricket @ 108cricket.com. Also, I create and optimize content for my clients such as blogs, videos, and social media content. In the past one year, I have learned one thing, there is only one cheat code to success on the web and that is "High-Quality Content" and that is what I provide to my clients. I work as an SEO Consultant, Digital Marketer, Content Writer, Social Media Manager, Photographer for various businesses and startups. You think I can help you or you are not so sure about it? Feel free to mail me at [email protected]
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