Three Main Source For Healthy Eating

1. Carbohydrates
2. Protein
3. Fats

1.Carbohydrate:
Too concerned with counting calories or measuring portion sizes?
Think of your diet in terms of color, variety, and freshness. Healthy carbohydrates and fiber sources, especially whole grains, are important for maintaining long lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, colonic cancers, and diabetes. Include whole grains, beans, fruits, and vegetables on a daily basis.
Unrefined carbohydrates are digested slowly
helping you feel full longer and keep your blood sugar and insulin levels stable: Avoid refined carbohydrate such as white four breads, pastas and white rice that have been stripped of all bran. fiber, and nutrients.

2.Protein:
Protein forms the body’s basic building blocks for growth and muscle tissue synthesis, and is essential for maintaining cells, tissues, and organs. Lack of protein in our diet can hamper growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system.
So whether a veggie or a non-veggie, trying different protein sources such as beans, nuts, seeds, peas, tofu, and soy products will not only open up new options for healthy meals but also provides other essential nutrients such as Isoflavones and essential fatty acids. Some people
tend to consume protein rich diets and exclude carbohydrates totally, when the focus should be on consuming adequate quantities of all food groups including whole grains & vegetables.
Thereby debunking the protein-centric theory!

3.Fats:
Healthy fats are necessary to nourish many vital organs like your brain and heart as well as your hair, skin and nails. Foods rich in omega-3 fats are important and can reduce cardiovascular disease, improve your mood and help prevent dementia.
Types of Dietary Fat: Good Fat vs. Bad Fat
The choices can get confusing with so many different sources of dietary fat-some good and some bad. But the bottom line is simple: don’t go no-fat, go good fat. To understand what is good and bad lipids(fats), you need to know the different types of fat which are:

• Mono-unsaturated fatty acid (MUFA): Olive oil, sunflower oil, sesame oil, Avocados, Nuts – almonds, peanuts, hazelnuts & .olives
• Poly-unsaturated fatty acid (PUFA): soybean oil, corn oil, canola oil, walnuts, tofu, flax seeds, pumpkin seeds, Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Saturated Fat : High-fat cuts of meat (beef, lamb, pork), Whole-fat dairy products (milk and cream), Butter, Cheese, Palm and coconut oil, Lard
• Trans fat: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Packaged snack foods (crackers, chips), Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Candy bars
  MUFA & PUFA are known as
  “good fats” because they are good for your heart and overall health.
  One of the main forms of PUFA is Omega-3 fatty acid, commonly
  derived from fish & walnuts which has been shown to deliver considerable benefits for cardiovascular health and cognitive functions.
  Saturated fats and Trans fats are known as the bad fats because they increase your risk of heart disease and elevate cholesterol..
  The key to a healthy diet is to choose foods that have more good fats than bad fats – vegetable dis instead of butter, salmon instead of steak – and that don’t contain any trans fat.