Healthy Diet Tips for Sedentary Lifestyle

An obese or an overweight man may require less number of calories and an underweight or undernourished man shall require more calories. For example a healthy sedentary 30 years old male weighting 70 kg with the height of 5 feet7 inch will require around 2000 calories per day for maintenance.
According to the calories the percentage of protein, fat and carbohydrate intake will be decided. Approximately a healthy well balanced diet will have around 50%-60% of calories coming from carbohydrates (mainly complex carbohydrates), 20-25% of calories shall come from proteins and 25-30% of calories from good fats. For a detailed diet plan you can consult a registered dietician who can guide you according to your individualized needs. Till then you can follow the listed healthy diet tips below to include good calories in your diet –

Carbohydrates should form the main base of your diet. Choose healthy or complex carbohydrates in the form of fresh fruits and vegetables, whole grains, whole wheat products, whole cereals, whole pulses, legumes and beans. Simple and refined carbohydrates should be avoided as far as possible.

This is for a simple reason – they lack majority of the vital nutrients required for health and provide only empty calories.
Proteins should be included in the form of eggs, low fat dairy products, fish, poultry without skin and meat. Some other sources of proteins like shell fish, organ meats, meat, pork, poultry with skin and ham are also high in cholesterol and saturated fats so should be consumed with a word of caution.
Fats in the form of monounsaturated and polyunsaturated (high in omega-3 fatty acids) are a good option. The consumption of cholesterol rich foods and saturated fat rich foods should be minimized and the consumption of food with trans fats should be completely avoided.
Include a variety of food and food group to gain all the vitamins and minerals in the diet.
Avoid a sedentary life, be active and increase your physical activity. Enjoy sports or activities you love like swimming, jogging, skipping, cycling, or playing other outdoor games. A simple brisk walk when done daily for 30-40 minutes will also help to improve your overall health.