The benefits of healthy eating to the overall wellbeing of the human’s body, mind and soul are numerous and can never be overemphasised. Healthy diet maintains the integrity of the body, protects the body against various diseases and keeps the body strong and fit. It also contributes to the optimum functioning of the brain and the heart, which house the mind and the soul respectively. Therefore, to experience good health with all its benefits, it is important to develop healthy eating habit. Here are the 7 tips you can apply to achieve healthy eating.
1. Eat Well
Many studies have revealed the importance of good nutrition to proper functioning of the human’s body throughout life. You are what you eat. Eating well will help you to experience healthy body that is fit and strong. Bad nutrition leads to obesity, diabetes, high blood pressure and other cardiovascular diseases, as well as hyperlipidaemia.
Your body needs adequate amount of nutrients to function optimally. It needs macronutrients in large quantity for tissue repairs and source of energy for cell division and maintenance. It also needs small amount of micronutrients for proper functioning of the body from the cellular level.
Eating well involves eating the right quantity of food in the right proportion at the right time in the right way. Do not starve yourself. Do not skip breakfast. Do not over eat or eat your food fast. It is necessary for you to develop the habit of eating slowly. It helps you to chew food and consume less.
2. Drink Adequate Water
Water is one of the essential nutrients your body needs for optimum functioning. Drinking adequate amount of water helps you maintain the balance of body fluids and body temperature, which are essentials for life. Drinking the right amount of water helps digestion of food, transportation of nutrients, circulation of blood, and creation of saliva. Drinking adequate water also helps detoxify the kidneys, energizes body muscles, maintains balance of body electrolyte, controls weight gain and keeps your skin radiant. Therefore, it is in your best interest to always be hydrated.
Your body loses fluid regularly through breathing, skin evaporation, urine, and stool. It is therefore important for your water intake to be more than your water output for you to remain hydrated. It is recommended to take 8 glasses of pure water a day. However, your own unique body system should determine the amount of water you drink in a day. The most important thing is to listen to your body when you feel dehydrated and drink water.
3. Consume Plenty Fruits and Vegetables
Fruits and vegetables contain essential vitamins, minerals, fiber and phytonutrients that are essential for the body. Fruits and veggies energize and enrich your body to feel healthy. They contain low calories and help in weight management. They also help your digestive system to work better. Eating plenty of fruits and vegetables may help reduce the risk of health conditions like high blood pressure, diabetes, heart disease and some cancers.
Fruits and vegetables come in various colours and varieties that you can enjoy. They serve as natural snacks that you can easily grab and eat.
For fruits and vegetables to serve its intended purpose for good health, you must consume adequate amount. Fill half of your plate with fruits and veggies at every meal and make sure you are taking at least 3 different kinds of fruits in a day so that you can eat all essential micronutrients needed by your body.
4. Take Supplement
Supplement is essential to complement our diet. A large number of people around the world are deficient of vital vitamins and minerals, especially vitamin D and Omega-3 fatty acid. According to national survey in UK, across the population, approximately 1 in 5 people have low Vitamin D levels.
For optimum bone health and immune system, the human body needs vitamin D. it is a fact that every cell in your body has a vitamin D receptor, this indicates its importance for good health.
The western diet is rich in Omega-6 fatty acid and lack Omega-3 fatty acid. Omega-6 fatty acid has been linked to inflammation and high cholesterol in the body, which disposes the body to disease. However, Omega-3 fatty acid helps fight inflammation and keeps your body in a healthy state. You need to consume more of Omega-3 fatty acid and less of Omega-6 fatty acid.
5. Avoid Sedentary Lifestyle
Sedentary lifestyle is the bane of good health in our today’s world. Obesity is on the increase because people are less active. It is important to live an active life. Physical activity must be integrated in your daily routine.
Nature has empowered you with the best prescription to experience a strong body, sharp mind and energized spirit through regular exercise. It is a potent pill that you should use daily. Whatever your age in life, regular exercise will help you achieve and maintain good health.
6. Less Sugar, Less Salt
High salt intake can raise your blood pressure. High and uncontrolled blood pressure can lead to other cardiovascular diseases like strokes and heart attack. Did you know that cardiovascular disease is the number one killer disease in the world?
It is recommended for adult and children above 11 years to take less than 6g of salt in a day (about a teaspoonful). Some of the foods already contain salt; therefore, you have to be careful when adding salt to your food.
It is also crucial to consume less sugar. High intake of sugar increases your risk of obesity, diabetes and mouth disease because it contains high calories, which is difficult for the body to quickly break down. Stay away from foods that contain high amount of sugar like soft drinks, alcohol, and cakes and eat more of foods that contain less sugar like fruits, nuts, and vegetables.
Paying attention to food labels can help you know how much sugar or salt a food contains.
7. Balanced Diet
The most important healthy eating tip is a balanced diet. In fact, all the above tips can be summarised into one simple sentence, “eat balanced diet.”
Following the food pyramid will guide you in achieving healthy living through balanced diet. You can control your weight gain, maintain your body mass index and achieve healthy diet by following the food pyramid.
A balanced diet contains:
- Adequate serving of grains like wholemeal cereals, rice, bread and pasta.
- Plenty of different fruits and vegetables
- Some fish, egg, meat, beans or nuts
- Small amount of fats, oils and spread
- Very small amount of sugar and salt
Your food should contain most grains, more fruits and vegetables, moderate fish, egg or meat, less sugar, salt, and fats and you should drink adequate amount of water.
To cap it all, your health is in your hands. Your diet contributes immensely to the quality of your health. The 7 tips elucidated above will help you to develop the right eating habits if you understand and apply them.