What is a good DIET and how to be healthy?


Food: What we eat, when we are hungry / What we eat, when we are not hungry.

Nutrition: What our bodies need to stay healthy.

Proteins, Carbohydrates, Fats, Vitamins, Minerals, and Water are important in nutrition. 

Good health depends on the intake of food and nutrition. Healthy food and nutrition can help to prevent diseases. Paying attention to what you eat can help you to maintain your health.  

Good Nutrition:

Food and nutrition provide energy to our bodies. Water is an important component in nutrition, as it is needed for most body functions (“Water intake per day for men – 3.7 liters and women – 2.7 liters”). Proteins, Fats, and Carbohydrates are required, but maintaining minerals and vitamins are also required for maintaining good health. Vitamins (vitamin D) and Minerals (iron and calcium) are very important for adults above age 50 and women during pregnancy while consuming food. 

                 Natural food helps in a healthy diet. A certain amount of fruits and vegetables in your daily meal and whole grains(brown rice and whole wheat) can maintain a proper healthy diet. Adults should be using low-fat/non-fat dairy products.

            Certain kinds of food like sodium (used in processed food) must be avoided for good nutrition. The USDA advises adults should consume cholesterol less than 300mg (milligrams) per day. Processed foods, Fried foods, Solid fats can be dangerous to heart health. Refined sugar (corn syrup, table sugar, high fructose) and refined grains (white rice and white flour) are not good for health and especially diabetes people should avoid it. Excess amounts of alcohol can be dangerous to health (men: two servings per day and women: one serving per day).


Protein helps to repair muscle and bones, and also grows cells in your body. It is one of the blocks in building body tissues. Amino acids are the chemicals, protein is made up of. 

              Protein is present in chicken breast, beef, lamb, pork, kangaroo, duck, grounded turkey breast, white fish (not tilapia), tuna, shrimp, lobster, scallops, egg whites, greek yogurt, vanilla protein, tofu, milk, etc.


Fats are the source of essential fatty acids. A small amount of fat is important in a healthy diet. It helps the body to absorb vitamin D, vitamin A, vitamin E.


It is a sugar molecule found in both healthy and unhealthy food. They also come in a variety of forms like fibers (complex carbohydrate), sugars (simple carbohydrate), and starch (complex carbohydrate).

          Carbohydrates are present in grain (bread, pasta/noodles, rice, cereals), milk, yogurt, fruits (banana, apples, melon, mango, berries, oranges), sweets, cookies, potatoes, corn, peas, juices (soda, fruits drinks, energy drinks which contain sugar).


Vitamins are very essential for normal development and functionality of the body. There are several types of vitamins such as Vitamin A, C, D, E, K, B1, B2, B6, B12.

Vitamin A:

*Soluble: normal growth and development, normal night vision, healthy epithelium, anti-infection

*Deficiency: illness, infection, retained growth, night blindness, diseased epithelium, dry scaly skin, colds, bronchitis, diarrhea, xerophthalmia

*men: 700 micrograms *women: 600 micrograms


  • Cheese
  • Eggs
  • Oily fish
  • Milk & yogurt
  • Butter
  • Papaya
  • Carrot
  • Cabbage

Vitamin B:

*Soluble: proper carbohydrate metabolism, nervous system

*Deficiency: pellagra, glossitis, dermatitis, psychosis, diarrhea


  • Tomatoes
  • Potato
  • Peanuts
  • Banana
  • Vegetables

Vitamin B1 (Vitamin F):

*Soluble: growth, appetite, normal intestinal function, nerve and muscle function

*Deficiency: beriberi, loss in weight, loss of appetite, enervation, defective carbohydrate metabolism


  • peas
  • banana
  • oranges
  • nuts
  • whole-grain bread & cereals
  • meat
  • soya beans
  • potato
  • milk

Vitamin B2 (Vitamin G):

*Soluble: growth, healthy skin, mouth & eyes

*Deficiency: related to growth, dim vision, photophobia, keratitis, blistered tongue, premature senility


  • milk
  • eggs & meat
  • cereals
  • mushrooms
  • yogurt
  • green vegetables
  • custard apple
  • soya beans

Vitamin B6:

*Soluble: proper metabolism of amino acids, disease-resistance, antiemetic

*Deficiency: anemia, atrophic lymph tissues, poor resistance against diseases


  • pork
  • chicken
  • fish
  • peanuts
  • oats
  • banana
  • dry fruits
  • peas
  • pulses
  • milk

Vitamin B12:

*Soluble: red blood cells, nitrogen metabolism, nervous tissues

*Deficiency: pernicious anemia


  • meat
  • fish
  • milk
  • cheese
  • eggs
  • cereals
  • liver

Vitamin C:

*Soluble: healthy growth, good gum, and teeth, sound blood vessels, rapid healing, resistance against flu and colds

*Deficiency: scurvy swollen gums, bursting of blood capillaries


  • oranges
  • peppers
  • strawberries
  • broccoli
  • sprouts
  • potatoes
  • black currant
  • guava
  • tomatoes
  • lemons
  • grapes
  • Emblic

Vitamin D:

*Soluble: proper utilization of calcium & phosphorus, formation of bones and teeth

*Deficiency: rickets, poor teeth, weak teeth & bones, tooth decay


  • fish
  • red meat
  • egg yolks
  • cod-liver oil
  • Sunlight
  • Milk

Vitamin E:

*Soluble: normal reproduction

*Deficiency: sterility, muscular paralysis


  • banana
  • green vegetables
  • soya beans
  • eggs
  • almonds
  • wheat germ oil

Vitamin K:

*Soluble: normal blood coagulation and liver functioning

*Deficiency: hemorrhage


  • tomatoes
  • soya beans
  • spinach
  • meat
  • lettuce
  • Turnip

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