Currently, a sedentary lifestyle has become an undesirable choice for our lifestyle. IT is not a healthy way of lifestyle, but currently there is no other option. A sedentary lifestyle means that most of our day is spent inactive.
According to the WHO, almost 60 to 85% of the world’s population is not involved in adequate physical activity. And physical inactivity is the fourth leading risk factor for global mortality.
On 29th August 2019, Our Prime Minister Shree Modi Ji launched Fit India Movement. The Campaign Pledge goes “I promise to myself that I will devote time for physical activity and sports every day and I will encourage my family members and neighbours to be physically fit and make India a fit nation”
The best dietitian from Delhi, Shiimpy Matharu, claims that a healthy diet as well as aerobic exercise will offset the effects of a sedentary lifestyle.
This means one doesn’t have to look helpless when the pounds overlap.
In this article, Delhi’s leading dietitian and nutritionist Shiimpy Matharu shares dietary guidelines if you lead a sedentary life.
Focus on fruits and vegetables
Fruits and vegetables are important for a healthy diet because they are rich in Fiber, Vitamins and Minerals and contain relatively few calories. Fiber provides good satiety value and helps fighting hunger, which is important while following a low-calorie diet. National institute of nutrition recommends 5-6 servings of fruits and vegetables per day.
If one includes fruit for breakfast, a large mixed salad for lunch and at least 2 vegetables of different colors for dinner, one can eat 3 full meals a day while staying within the targeted calorie range.
Choose the perfect protein
Even if we are not exercising, our body still needs protein. Protein sources include lean proteins such as chicken, seafood, peas, beans etc. Grilling and roasting is the healthiest way to cook meat and fish. In addition to proteins, seafood provides essential fatty acids that can help lower cholesterol and increase high-density lipoprotein (HDL) in the blood. Proteins take longer to digest as compared to carbohydrates and have higher satiety value. In Breakfast, one should include fat-free or low-fat dairy products such as yogurt and fruit to start a sweet and filling morning. Add protein to dinner salad in the form of chicken or hard-boiled egg, and add a portion of chicken from 4 ounces to dinner vegetables.
Be careful about carbohydrates
Carbohydrates are dynamites in almost every diet. They are tasty, soothing and versatile and are not bad for you if you choose the right type. Limit starchy carbohydrates such as white rice, white bread, cake, cakes, biscuits and packed snacks. Processed flour and the refined sugars cause a rapid rise in weight and blood sugar, which requires an insulin response. When sugar is released from your blood with insulin, your brain signals hunger and you need another help or snack.
Consider oatmeal for a hearty and hearty breakfast, or drink a slice of whole grain cottage cheese. Use whole grains like brown rice, quinoa, oatmeal and barley to add some fibre and to crack the dinner salad. Choose vegetables for dinners such as cabbage, carrots and beets.
Write about healthy fats and nuts too—about health benefits of ghee and demerits of refined oils—about nuts benefits
Include a word about stress eating, -PPL eat out of boredom or stress and choose wrong foods mostly fat rich or sweet—sugar being most common ingredient