The foundation of good health is a well-balanced and nutritious diet alongside physical activity and not smoking. Healthy eating involves consuming high-quality proteins, heart-healthy fats, carbohydrates, minerals, vitamins, and water. You also need to minimize your consumption of processed foods, alcohol, and saturated fats if you want to eat healthily. When you eat this way, you are able to maintain the body’s function, prevent diseases, and have an optimal body.
The nutrients found in the food you consume are the ones powering your body, protecting your cells from environmental damage, and repairing any cells that have been damaged. Protein is important because it is needed for rebuilding injured tissue and promoting a healthy immune system. Carbohydrates and fats fuel the body, while minerals and vitamins provide support for your body’s processes. Vitamins A, C, and E are needed by the body because they act as antioxidants providing protection for cells against toxins. Vitamin B is used in extracting energy from the food you are eating. Phosphorous and Calcium is important because it keeps bones strong, while potassium and sodium help in transmitting nerve signals. You can easily compromise these essential functions if you don’t have a healthy diet in place.
The quality of the food you consume is very important, so is the quantity. If you want to remain the same weight over time, you need to consume the same number of calories you burn. If you consume more calories than your body is burning, you are going to gain weight because the body is going to convert the extra calories into fat tissue. Fat tissue is not good for your body because it increases the risks of health problems such as heart diseases, respiratory issues, hypertension, cancer, and diabetes. When you follow a healthy meal plan, you will feel better and prolong your life at the same time.
Obesity is not the only cause of the progression or onset of diseases. Getting too little or too much of some nutrients can result in health issues. If you are not getting enough calcium in your diet, then you have an increased risk of developing a condition known as osteoporosis or weakening of bones. Consuming too much saturated fat increases the risks of cardiovascular disease. There is an increased incidence of cancer for people not consuming enough fruit and vegetables. You can avoid most of these health problems by consuming foods from a wide variety of sources.
Are You Getting 5 portions of Fruit and Vegetables A Day?
You should try your best to make fruits and vegetables a third of what you consume every day because they are rich in vitamins, minerals, and fibre. You should aim for five portions of fruit and vegetables daily. They can be frozen, fresh, dried, canned, or juiced. Studies have shown that consuming at least five portions of fruits and vegetables daily lowers the risks of stroke, heart disease, and some cancers.
It is not that hard to consume five portions a day.
A portion can be
- 80g of fresh, frozen, or canned fruit and vegetables
- 30g of dried fruit – you should consume during your mealtimes
- 150ml glass of fruit smoothie or juice -you should not consume more than one portion because these drinks tend to be high in sugar and can affect your oral health
- One apple, pear, banana, or a similar-sized fruit
If you have not been eating healthily to promote your health, then you should start making small changes because it will help you eat the right way in the long run. It can be as simple as replacing high-calorie drinks with water and switch from full-fat to low-fat dairy products. Instead of fatty cuts, go with lean meats. Whole-wheat gain replaces refined grains. This way, you will be increasing your fibre intake. Don’t let the thought of not eating out get you down because it can be done and there are so many choices for a healthy take out option. Fresh fruits and vegetables are better because they have less sodium compared to canned ones. Instead of chips, go with a crunchy product like apples, carrots, and cucumber slices because they are healthier.