Healthy Eating Index: What Healthy Food you should have on your plate?

A healthy eating index is a measure of how much diet quantity and quality one should take according to the need of their body and age group.

A lot of people think that healthy eating is simple, boiled food, less spicy, and less tasty. People have a lot of misconceptions about healthy eating.

Healthy eating can be interesting too. At least it’s not boring. Although, Several food cultures across the globe make it confusing it’s not. In this post, I will try to clear the confusion of healthy eating among us.



Table Of Content

1. What is Healthy Eating?

2. Why Should You Eat Healthy Food?

3. Make Your Own Healthy Plate.

3a. Vegetables.

3b. Whole Grains.

3c. Quality Proteins.

4. Macro-Nutrients and Micro Nutrients

4a. Fat.

4b. Carbohydrates.

4c. Proteins.

5. Some Essential Micro-Nutrients.

6. Summary

#Table of Content For Healthy Eating Index

What is healthy Eating?


Whatever food we eat, it shows effects on our health. Healthy eating simply means “ eating a diet which that completes all the nutritional requirements essential for your body in order to maintain good health, energy and feel good”.

A healthy eating diet is loaded with every single micro and macronutrient that the human body requires. Ignoring eating healthy for a long time can cause serious health issues.


Why should you Eat Healthy Food?


Healthy foods are necessary to keep you active, energetic, and healthy.

There is a lot of evidence that links various diseases to poor diets or eating habits.

Also, Eating healthy can reduce your risk falling sick. It helps to increase and strengthen the immunity of the body naturally.

Moreover, a good diet nourishes the complete body from head to toe. These are some reasons among a lot why you should eat healthy foods frequently.

At least these reasons are way better than choosing to intake a poor diet.


Read Also: NoFap Diet

Make Your Own Healthy Plate:


Make your own healthy plate in such a way that it contains all the nutrition needed by your body. You can follow the following criteria:

1. Vegetables (2/4 of your plate)


Eat a lot of vegetables especially your greens. Green vegetables are a lot more nutritious and healthy for us. Vegetables are low on sugar hence they help in regulating sugar levels of the body.

Green Vegetables healthy eating
#Green Vegetables

Also, they are packed with micro-nutrients that maintain your energy level and keep you at an optimal level of performance. It supplies roughage and fiber too to the body which keeps the immune system strong and helps in the digestion of food. There are so many advantages to eating green vegetables. This is why we are forced by our parents to eat vegetables always.

Add vegetables about half the portion of your plate. And don’t miss out on the powerhouse greens like spinach, broccoli, collards, etc. They are loaded with vitamin A, C, K, Iron, Magnesium, Potassium, Calcium, and Fiber.

2. Whole grains/legumes (1/4 of your plate)


In order to maintain healthy eating your plate must contain whole grains and legumes. They are a good source of protein and usually high in fiber.

Also, they help in regulating blood sugar levels and muscle development. Moreover, they are also packed with micronutrients and antioxidants that help to clean the blood.

And, whole grains are known to reduce the risk of heart diseases, type 2 obesity, and improve your gut functioning.

Hence, whole grains such as brown rice, brown bread, and legumes like beans, lentils should be 1/4th part of your plate.


3. Quality protein (1/4 of your plate)


We all know that protein is necessary for the growth and development of the body. Along with it has several other functions in the body too.

It will keep your bones, muscles, limbs, skin healthy. Also, it repairs the damaged tissues in the body.

Protein helps in increasing the muscle mass and strength of the muscles in our body.

Hence, your plate should contain food like eggs, fish, tofu, chickpeas, yogurt, cheese (Cottage cheese), chicken, etc.


Macro nutrients and micro nutrients:


Macronutrients are the nutrients that are needed in a larger amount as compared to other nutrients:

A healthy eating plate should contain enough of these macronutrients.

Following are some macronutrients you must need

1. Fat

Fats are essential for your body. Don’t hesitate to add them to your plate as they provide energy and also support cell growth.

One of the main function of fat is to protect your body organs and keep your body warm. Also helps In producing some hormones in the body.

2. Carbohydrate

Carbohydrates provide the energy to perform any kind of activity. This is because carbs are an essential part of your nutrition. The carbohydrates we take are broken down Into simple sugar which further releases glucose in the body.

That is how we gain energy because of the glucose produced through it. So don’t cut down carbs to a minimum level. It is required to keep you going.

3. Protein

Protein promotes muscle growth and development so it is obvious that you should add it to your plate. It helps in repairing muscles too.

There is plenty of food that are rich sources of protein. Just simply add them to your plate.

Micro-nutrients are the nutrients that are required by your body in small quantities than a macro. But these are essential too. You just can’t ignore them because of their quantity. As their deficiency weakens the body and causes diseases too.

4. Some of essential micro-nutrients are:


Vitamins and Minerals:

Vitamins and minerals are vital for our body. They have their own impact on our bodies. Different vitamins play different roles in order to keep our bodies healthy.

Vitamin A, B, C, D, E, K, and minerals like omega, zinc, magnesium, phosphorus, iron, etc are essential to make our body strong.

Whereas the nutritional value of junk foods is very much less than those of healthy foods. Also, they are high in sodium, bad fats, and low in fiber.

Consuming too much junk food can cause some serious health issues in the long run because its nutritional value is not considered good for our health. The concentration of sodium and fats are abnormally high in junk foods.


Summary On Healthy Eating


# Healthy eating can be interesting too. At least not boring.

# Eat whole foods.

# Avoid Junk foods. They are low in micronutrients.

# Meal time matters. Try to eat daily at the same time.(1)





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