Healthy diet rules associated with food

Jagdish Tandia

Healthy diet

A healthy diet means foods that are rich in nutrients like Vitamin, Mineral, Iron, Protein. Healthy diet foods that employment to stay healthy, active and prevent disease. The diet you’re taking determines your health. it’s going to seem difficult to follow a healthy diet but it’s important to steer a healthy life. Vedic and well-balanced diet alongside physical activity is the foundation of excellent health. Healthy diet foods include high-quality protein, carbohydrates, heart-healthy, vitamins, minerals, and water.

Healthy diet Calorie chart

The amount of calories they get is typically determined by the age of an individual . for instance, quite a toddler needs more calories than an older person. Men and ladies who live a lively life need more calories than someone living a sluggish lifestyle.

Need basis

Age Calorie intake

Small children

2 to 8

1000 to 1350

Active Women

14 to 30


Women living a lazy lifestyle

14 to 30

1700 to 2000

Active men

14 to 30

2600 to 2750

Men living a lazy lifestyle

14 to 30

1700 to 2000

Active men and women aged 30 and above

2200 to 2900

Women and men living in sluggish lifestyles aged 30 and above

1750 to 2250

Healthy diet foods

Eating a healthy diet isn’t difficult, you’ll easily include it in your food, many of us say that eating is simply a couple of things, like (lentils, meats, fish, vegetables, bread, Rice) These are some things.

How much are healthy diet foods?

If you inquire from me, I will be able to say “many”, you’ll ask those that are keen on food and who knows the way to cook. So, now we are getting to tell you about some healthy diet foods that are easily available to you and free food available around your house.


Vitamin ABC and iron also are found in plenty in watermelon. People eat this fruit more during the summer season because it fulfills the shortage of water within the body. consistent with some sources, the watermelon keeps the vital sign balanced and also cures many diseases. Eating watermelon also has advantages like reducing obesity, increasing and cleansing the blood in polio patients, it’s beneficial in skin diseases.


Plum is found during a sufficient quantity of vitamin C, A, antioxidants and potassium, this disease works to enhance the system . Plum also contains a really bit of calories.


Berries are rich in nutrients like vitamin C, carotene, iron, vitamin Bc, potassium, magnesium, phosphorus, sodium, protein, calcium, glucose, phenols, fructose phytochemicals. It contains antioxidants in plenty. The body is immune to disease thanks to the intake of berries Capabilities also are strong.


Vitamins B1, B2, B3, B5, A1, and vitamin C also are found in dates, alongside potassium, fiber-rich but freed from sodium dates. an outsized amount of protein and mineral within the date of strength, strength is given to the body, people that feel more tired and do little work that they’re tired should eat dates daily.


Nutrients like antioxidants, amino acids, enzymes, B complexes, vitamin C, carbohydrates, calcium, protein, fiber, and iron are found in coconut milk. The system is additionally good for drinking coconut milk.

Healthy diet Pineapple

Pineapples contain carbohydrates, proteins, fiber, vitamins A, C, E, K and nutrients like niacin, thiamine. it’s also a fruit eaten during the summer season. fruit juice contains ingredients called manganese which removes the matter related to bones.


Where does guava attend the king of fruits in winter? The nutritional elements present in guava play a crucial role keep the body fit and healthy also as creating immunity, guava is useful in reducing hypoglycemic work pressure and cholesterol levels. The pectin fiber present in it enhances digestion and improves appetite Helps in


It is very tasty and crunchy. The carrot features a source of nutrients and minerals like carotene, fiber, and vitamin K and is additionally good for eyesight.


The main vitamins found in mangoes are A, C and K. an honest level of vitamin K strengthens bones in our body and vitamin A is sweet for our eyes. Every 100 grams contains 36 mg of vitamin C, 4.2 micrograms of vitamin K and 1082 IU occurs. mango grows in every house in every state of India.

Healthy diet Banana

Bananas contain adequate amounts of vitamin A and B-complex vitamins within the sort of thiamine, riboflavin, niacin, and vitamin Bc. It also controls vital signs. Banana may be a good source of magnesium which is why it’s digested very quickly and maintains your metabolism. After your workout, your body is lacking in energy, then, during this case, you’ll eat bananas, which returns your body energy.

Healthy diet Amla

Amla has iron, carbohydrates, fiber, diuretic acid, vitamin C, vitamin AB complex, potassium, calcium, and magnesium. thanks to these characteristics, gooseberry is taken into account a drug for 100 diseases. Amla must be included within the diet in a method or the opposite because it enhances your body immunity and keeps you faraway from the disease.


Sitaphal is additionally a superb source of vitamin C and manganese, thymine, vitamins B2, B3, B5, B6, B9, iron, magnesium, Phosphorus and Potassium. This fruit may be a good source of energy.


It is a beneficial fruit in health, papaya contains a high amount of fiber and it’s also rich in vitamin C, A, and antioxidant. Women need to face tons of problems during times, they ought to consume papaya, which keeps the cycle regular, and also provides relief in pain.

Healthy diet Cucumber

Cucumbers contain essential nutrients like vitamin C, K copper, magnesium, potassium, manganese, and most significantly silica. If you are doing not quench your thirst in summer, if you’ve got cucumbers, mangoes, and lemons ahead of you, then you’ll choose any of those, because 90% of them are the simplest thanks to bringing back water and energy. Consuming less fat and calorie-rich cucumbers help protect you from many serious diseases.

Take care of those things

  • Nowadays fruits and vegetables are mostly not organic, chemical fertilizers and pesticides are utilized in it. This acts as a poison within the diet, therefore, fruits and vegetables should be washed or peeled and eaten or cooked.
  • While cooking the vegetables, they ought to tend the maximum amount of water as they’re cooked, after boiling the vegetables shouldn’t be spilled. If it’s necessary to get rid of it, then mix it in another thing so that its nutrients won’t be wasted.
  • Vegetables, lentils and the other food items, chili spices, ghee, oil and cooking on high heat, destroy their nutrients.
  • Any fruits and vegetables should be washed before cutting because all the vitamins, minerals and salts are far away from the fruits and vegetables after washing.
  • Rice should be covered and cooked, less water should be used while cooking the rice.
  • Do not use spices or chemical substances while cooking food.