Healthy foods are a primary pillar for healthy living. However much you pay for these foods, they are worth the price because you will reap a long healthy life.
The World Health Organization and other leading health authorities agree that the keys to preventing disease and promoting health are weight management, physical activity and eating nutrient-rich diet that includes whole grains, vegetables, fruits, and fish.
However, 90 percent of people do not eat the recommended servings of fruit and vegetables, and much of the food we eat is stripped of its nutrient value due to over-processing.
Eat more vegetables, fruits, whole grains, and fat-free or 1 percent milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
To eat more whole grains, substitute a whole - grain product for a refined product - such as eating whole wheat bread instead of white bread or brown rice instead of white rice.
The bottom line is…try as much as possible to take healthy meals regularly. In the modern times, it may prove challenging to access these foods. But it is worth the price - you will reap a long life heath.
Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories.
Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.
For the sake of your future health, cut back on foods high in solid fats, added sugars, and salt.
Some of these include:
Use these foods as occasional treats since they do not qualify as healthy foods.
Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories in our diets.
Following these four guidelines builds a base for healthy eating. Ensure that you eat a variety of foods. No single food can provide all of the necessary nutrients and other beneficial substances in the amounts the body needs. Consult the food pyramid to be sure you get the nutrients your body needs each day.
Make grains, fruits, and vegetables the foundation of your meals. They contain ample vitamins, minerals, complex carbohydrates, and other substances important to good health and have shown to reduce your risk of certain chronic diseases. Most of your daily calories should come from these food products.
Within each of food group, choose a variety of foods. Food items vary, and each item provides different combination of nutrients and other substances needed for good health.
Be flexible and adventurous; try new choices from grains, fruits and vegetables in place of some less-nutritious or higher calorie foods you usually eat.
Whatever you eat, always take steps to keep your food safe to eat.
Food is absolutely essential for life. Human metabolism is a complex process which is constantly active, and which relies on a supply of specific chemicals, or nutrients.
These provide energy, and maintain structure and function. Many of these chemicals can be synthesized by the body, but some cannot. These are called essential nutrients, and we have to ingest them as we cannot synthesize them.
The chemical compounds present in food fit into one or more of the following categories:
As can be seen above, several food groups appear in more than one category. They can be used for a variety of purposes, depending on the individual requirements.
Maintenance of a stable metabolic state requires sufficient energy and nutrients to satisfy metabolic demand.
If food intake is restricted, the body’s energy requirements to maintain metabolism will take priority over other activities such as maintaining structure and function.
No mater how healthy you eat, you need to exercise. Healthy living is as a result of both dieting and exercising.
Thus a routine of daily exercise is fundamental to everyone. These two related elements- exercise and diet, strongly influence our chances for living healthy lives.
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