Optimal Nutritious Healthy Eating

What is a truly healthy nutritious meal?
Meals consisting of whole plant based substances comprising of 80% complex carbohydrates, 10% proteins and 10% fats to provide us the average daily required 2,000 Kcal.
These calories must be nutrient rich and not just empty calories. Means if I focus only on counting and controlling my calories intake but don't give value to or am ignorant of the quality of the calories or the calorie source then I will compromise my health and end up diseased.
The micronutrients (vitamins, minerals and phytonutrients) have a powerful disease-preventive, therapeutic and health-promoting effects and all very essential part of the calorie intake.
On the other hand empty calories or toxic foods like refined carbohydrates (white sugar, processed wheat, white bread, white rice, ice-creams, cookies, cakes ), soda drinks, processed fruits juices, table salt, added processed oils, trans-fats are harmful to health and must be avoided. These substances involve cellular toxic activity resulting in oxidative stress and free radicals creating craving for uncontrollable hunger ending up in weight gain and diseases. For their metabolism breakdown they rob the body of its store of the essential micro-nutrients.
So what to eat? How to get my nutrient rich calories in the ratio of 80/10/10
SIMPLE – EVIDENCE FROM SCIENTIFIC RESEARCH SAYS WHOLE PLANT BASED FOODS COMPRISING OF VEGETABLES, FRUITS, GRAINS, LEGUMES AND SEEDS WILL PROVIDE US OPTIMAL NUTRITION IN THE ABOVE RATIO.
Vegetables and grains comprise more complex carbohydrates. Legumes are richer in proteins and seeds provide the necessary fats. And all of them together are packed with a very broad array of vitamins, minerals and phytonutrients. As nutrients function harmoniously like an orchestra eating all with much diversity is recommended. If one is suffering from any disease an appropriate adjustment of the macro-nutrients and micro-nutrients lead to faster recovery.
HEALTHY MEALS CHECKLIST
Boiled sprouts and fresh raw salads of vegetables and fruits.
Soups of Lentils (dals) and beans
Fruits, (avoid sweet fruits if suffering from diseases)
Cooked and raw vegetables
Nuts (very small amounts) and seeds
(to be avoided if having high cholesterol, sugar or blood pressure.) except for flax seeds and walnuts.

Anil Grover









References;
http://www.mensjournal.com/health-fitness/nutrition/the-china-study-diet-20140123
http://nutritionstudies.org/keeping-dietary-balance/

http://nutritionstudies.org/theory-practice/

Hello....just read the article......we r following ur diet..