Keshav Fitness

  Healthy Diet with Benefit A healthy diet requires a balance of core food groups including fruits and vegetables, whole grains, and healthy proteins. It protects against health problems like heart disease and diabetes, and guides proper energy balance. Detailed advice is outlined by the World Health Organization. Key Food GroupsFruits and Veggies: Eat at least 400 grams daily (about 5 portions), focusing on variety while excluding starchy roots like regular potatoes.Whole Grains: Choose options like brown rice, whole-wheat bread, and oats instead of refined white grains.Proteins: Mix plant sources like beans, lentils, and nuts with lean meats, poultry, or fish.Things to LimitFats: Keep total fats under 30% of energy intake; swap saturated and animal fats for liquid plant oils like olive or canola. Avoid artificial trans fats completely.Sugars: Reduce free sugars to less than 10% (ideally under 5%) of total energy intake.Salt: Restrict sodium to less than 2 grams per day (under 5 ...