Healthy foods and weight gain : We believe that dry fruits are good for health or whole grains are more beneficial. This is also true…some foods are beneficial for health but their high calories can increase weight. Such as nuts, avocado, ghee, dark chocolate and dry fruits etc. They are rich in nutrients, they contain a lot of protein, fiber and healthy fats, but eating them in excess can upset the calorie balance.
That's why balance your plate with proteins, vegetables, and healthy carbohydrates. Always keep the quantity in mind while consuming any food item. Differentiate between your main meals and snacks. Along with this, do regular physical activity so that calories can be burnt. Avoid processed and sugary products, prefer healthy options. With these measures, you can control your weight and maintain better health by eating these healthy foods in balanced quantities.
Some foods are generally considered healthy, but if consumed in excess, they can lead to weight gain. Consuming them properly can help in balancing weight. Let us know how to consume them so that they become a part of a healthy and balanced diet.
1. Nuts and Nut Butters : Many nuts, such as almonds, walnuts, cashews and peanut butter, contain healthy fats and proteins, but they are quite high in calories. That's why eat them in balanced quantity. 10-12 almonds, 3-4 walnuts or 1 teaspoon peanut butter daily is sufficient. You can eat them for breakfast, on top of smoothies, or as a snack. Consume them to satisfy hunger, not as mindless snacking.
2. Avocado Avocados contain healthy fats, but one avocado can contain 200-250 calories. Consuming half an avocado a day is enough. Spread it on bread, add it to salad or add it to smoothies. Make it a part of your meal, not as an extra snack.
3. Full-Fat Dairy Products : Full-fat milk, yogurt and cheese are high in calories and saturated fat. That is why 1 bowl of curd, 1 glass of milk or 1 slice of cheese in a day is sufficient. Eat it with a main meal or as a snack. Choose low-fat dairy products and no-sugar options.
4. Dry Fruits :Dried fruits like raisins, dates, and figs are high in natural sugar and also high in calories. 2-3 dates, 1 handful of raisins or 2 dry figs are sufficient throughout the day. Mix them with oats or yogurt for breakfast. Eat these things as part of a meal instead of eating them directly as snacks.
5. Whole Grains : Brown rice, oats, quinoa and whole wheat are rich in calories and carbohydrates. 1 bowl of cooked brown rice or 1 bowl of oats is enough for one serving. Mix them with proteins and vegetables so that the nutrition remains balanced. Use whole grains instead of refined grains (like white rice).
6. तेल (Healthy Oils) : Olive oil, coconut oil and avocado oil contain healthy fats, but they are very high in calories. 1-2 teaspoon oil daily is sufficient. Use it in cooking or for salad dressing. Avoid fried food and use oil only in required quantity.
7. Dark Chocolate : Dark chocolate contains antioxidants and minerals, but it is also high in calories. 2-3 small pieces or 20 grams of chocolate a day is enough. Eat it as a snack with tea or coffee. Choose dark chocolate with 70% or more cocoa.
(Disclaimer: This article is based on information received from various sources. We do not make any claims regarding it.)
