What’s your definition of a healthy lifestyle in terms of diet?
A healthy lifestyle in diet modification is eating healthy in the form of a balanced diet with all the six classes of food present, Carbohydrates, Protein, Fats, Vitamins, Minerals and Water.
When we talk about a balanced diet it means choosing a variety of foods from the different food groups — specifically: vegetables and fruits, protein (meat, fish, eggs, beans, soy), dairy (low-fat milk, cheese, yogurt), carbohydrates (starchy foods like rice, pasta, potatoes and bread, preferably whole grain or whole-wheat varieties) and a small quantity of healthy fats such as the unsaturated fat from olive oil.
Why does one need to eat healthy
Like we discussed in one of our blog topics “Nutrition and Health”-https://ndaliblog.medium.com/nutrition-and-health-759c11534990, good nutrition is the key to leading a healthy lifestyle. Studies have also shown that diet is a fundamental pillar in the prevention of diseases and also management as well.
It is important to know that apart from food being the pillar in the prevention and management of diseases, it provides our body with the energy and nutrients necessary.
So what are the things to note when adopting a healthy lifestyle
- Fill half of your plate with fruits and vegetables because they have meals high in fibre and micronutrients. Vegetables and fruit also contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research has shown that if you regularly eat fruit and vegetables, you have a lower risk of some diseases like Type 2 diabetes, Stroke, Cardiovascular diseases, high blood pressure and so on.
2. Choose your grains wisely, remember to make half of them whole grains: Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. Eating whole grains instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL), triglycerides, and insulin levels.
3. Watch your portion sizes : since half of your plate is to be filled with fruits and veggies, the other half should be grains and protein.
4. Avoid sugary drinks and foods, and foods with added saturated fat like processed meats, chips, pastries, and pies. Compare the amount of sodium and sugars in different food products if possible, and choose ones with lower numbers. Always look out for food labels/ nutrition facts when out in the market shopping. You can read more about nutrition facts here https://ndaliblog.medium.com/the-nutrition-label-understanding-and-interpreting-them-6e38664279db
5. Cut down on junk foods.
6. Drink plenty of water to keep hydrated and to help your body function better.
7. Include exercise in your everyday routine: Fitness should be a part of your life as it not only keeps your weight in check but also prevents a lot of diseases such as cardiovascular diseases (strokes/ attacks), keeps blood pressure in control and so on.
What are the benefits adopting a healthy lifestyle in terms of diet modification;
- Healthy eating aids weight loss hence helping you achieve an ideal body weight.
- Improved mood; stress is quite common as most people live a hectic lifestyle. Good dietary habits ensure that there is a constant supply of energy and nutrients which boost the body’s energy levels thus improving the brain function.
- Prevention of illnesses; consuming junk food/unhealthy meals can invite diseases in the long run, so eating healthy can help prevent a lot of diseases.
The bottom line is that you have the power to adopt a healthy lifestyle in terms of diet modification with your food choices.
I hope we all enjoyed today’s blog post and take these tips into consideration when we want to eat, because good nutrition is the key to leading a healthy lifestyle.
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