Eating healthy means eating more fruits, vegetables, whole grains, nuts, etc., but not depriving yourself of the foods you love. Increasing the quantity of healthy foods in your diet doesn’t mean giving up old favorite foods.
Eating a healthy diet lowers the risk of Obesity, Malnutrition, High Cholesterol, Cardiovascular Disease, Hypertension (High Blood Pressure), Diabetes, Cancer, Osteoporosis, Anemia, Alzheimer’s Disease, Thyroid problems, Iron Deficiency, and other health problems.
A Healthy Diet is one that aids in maintaining or improving general health. A healthy diet includes the correct amounts of the essential nutrients such as:
1. Proteins – are an essential nutrient needed by the human body for growth, development and maintenance. They are called the building blocks of life. Proteins are needed for building muscle tissue and repairing damaged tissues
Sources of Protein—
- Beans: aside from being a good source of protein, beans are also rich in fibers and antioxidants. Black beans, navy beans, garbanzos, soy beans, pinto beans, peas and lentils, are good options.
- Nuts: Cashews, Pecans, walnuts, peanuts, almonds and pistachios are very rich in protein.
- Meat, Poultry and Fish: Animal foods, such as red meat, pork, poultry and fish, all are complete protein foods. When it comes to meat, white meat such as turkey and chicken is the healthy choice, but moderate consumption of red meat once a week is acceptable. Remember, anything in moderation is healthy, excessive consumption of anything is bad for your health.
2. Fats – They supply the body with energy. They also help with the absorption of certain vitamins, minerals and antioxidants. Fats have an important role in maintaining healthy skin, hair, and insulating the body organs.
- Saturated fats are typically solid at room temperature; Saturated fats and Trans fatty acids (trans fats) are called bad fats because they are associated with heart disease.
- Unsaturated fats (monounsaturated and polyunsaturated fats) are liquid at room temperature; they are called the good fats because they offer considerable health benefits. They may actually lower the risk for heart disease. They also help to increase good cholesterol levels while lowering bad cholesterol.
3. Carbohydrates
- Healthy carbs (complex carbohydrates) include whole grains, beans, nuts, fruits, and vegetables. They help in keeping blood sugar under control. Research has shown people who consume more whole grains tend to have a healthier heart.
- Unhealthy carbs (simple carbohydrates) such as sweetened soft drinks, white flour, refined sugar, white rice, cakes, chips, and enriched pasta.
4. Vitamins – Vitamin E aids growth, Vitamin A aids vision, Vitamin K helps in blood clotting, and Vitamin C, Vitamin D, and Vitamin K, are important for proper bone development.
5. Minerals – Among the major minerals are calcium, potassium, sodium and iron. Deficiency in any of these minerals may cause serious health problems.
- Fruits and vegetables – They are low in calories and nutrient filled, which means they are rich in vitamins, minerals, antioxidants, and fiber.
- Greens – Bright and dark green leafy vegetables such as lettuce, kale, spinach, arugula, mustard greens, broccoli, Brussels sprouts, asparagus and Chinese cabbage are just a few of the options—all filled with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
- Dairy – Dairy products are rich in calcium .Sources include milk, yogurt, and cheese.
6. Water – is one of the most important components of a healthy diet. Although it has no food value, water is essential to our everyday life. It keeps the body adequately hydrated. The human body consists of about 60 percent water. You need to replace the water that your body loses through normal everyday functions to prevent dehydration.
KEY POINTS for a Healthy Diet:
1. Moderation – Means eating less of the unhealthy foods like white rice, pastas, saturated fats, and more of the healthy foods such as fresh fruit, nuts, beans and vegetables. But it doesn’t mean avoiding your favorite foods. . Eating bacon or hotdog for breakfast once a week could be considered moderation if you follow it with a healthy lunch and dinner—example :If you eat 150 calories of a slice of cake for a snack, compensate for that by subtracting 150 calories from your evening meal, by filling up with an extra serving of fresh vegetables.
2. Eliminate your midnight snack – eat only during the day when you’re most active, this will aid in your digestion and give your digestive system a break at night, this may also help to regulate weight.
3. Limit sugar and salt intake:
Sugar
Research links diets high in sugar to increased risk for Obesity, diabetes, cardiovascular problems, Alzheimer’s disease, stroke and tooth decay.
Reducing the amount of candies, soft drinks, sweetened fruit juices, cakes, and desserts we consume is only part of the solution. .
- Sweeten foods yourself. By sweetening drinks and foods yourself, you’ll make them to your taste and you’re more likely to add only the amount of sugar (sweet) you need.
- Keep fruits and vegetables handy for snacks instead of candies and cookies.
Salt
Eating too much salt can increase the risk of high blood pressure and can lead to other health problems. Cut down on your daily consumption.
- Processed foods like canned soups or frozen meals contain too much sodium (salt) which is way over the daily recommended limit.
- When eating out, ask for the gravies, salad dressings, dips and sauces to be served on the side because they are loaded with salt; thus by cutting down on these items you can control the amount of salt you eat.
- Soy sauce contains a lot of sodium, be aware when using it as a seasoning.
- Limit salty snacks such as chips, salted nuts and pretzels. Fill up with fruits, unsalted nuts, and vegetables for a snack.
marielpascual.wordpress.com 