Healthy eating
- Dietitian.Lauren Hmede
- Apr 16, 2019
- 2 min read
A guide to healthy eating: What you need to know
A healthy diet is a plan that includes nutrients that your body needed for normal functioning as well it provides you body with needed calories.
The quality of food is really important to improve overall health so choose organic and fresh food always.
Next step you want to do is to cook and stand up in your kitchen at least to control calories, fat and amount of sodium added to your food.
Third point is to control portion size we always underestimate portion size and the results will be extra unwanted calories. Use a kitchen scale and kitchen water.
Last thing is self- control. You need to know when to say yes or no to food and when to avoid extra portion. This strategy requires time.
Processed and pre-packaged foods contain additives like sugar and salt, in larger amounts than your body needs. These foods should be avoided at all costs.
There are different food groups that should be in your diet if you want to eat healthy.
Carbohydrates
Carbohydrates are the real fuel for body and they improve energy and performance of athletes. You need to choose complex carbs made with whole grains as they are a good choice of fiber. Foods that contain these carbohydrates include fruits and non-starchy vegetables like broccoli, beans and whole grains. Eating these will keep you feeling full for longer meaning that you will avoid looking for snacks.
You need to avoid processed carbs rich in refined sugar like crisps. These foods are digested faster thus making you hungry quicker, forcing you to reach for more.
Proteins
Proteins are important for normal body functioning. They are important for muscles, skin and hair.
While you choose protein you need to focus on lean choices. These can be found in fish, chicken (without the skin), beans, seeds, soy and whole grains. Bake or roast the fish and chicken instead of frying.
Red meat is high in protein yet high in saturated fatty acids.
Fats
Fats is important for insulation, protecting internal organs and vitamins absorption.
Healthy fats can be found in olive oil, fish, nuts, legumes and avocados.
Avoid baked goods, snacks, fried foods and margarines because they contain unhealthy fats.
Food that are low in fat tend to be high in sugar which is linked to obesity and other chronic diseases. So read label carefully.
Fruits and Vegetables
They are loaded with vitamins, minerals, antioxidant sand fiber. Eating adequate amounts of fruits and vegetables will help decrease the risk of heart disease, stroke and some cancers not to mention keeping common colds at bay.
In order to increase fruits and vegetables intake use them as healthy snacks between meals.
Milk and other dairy products
Milk, cheese and yoghurt are sources of protein and calcium the latter of which is essential for your bones and teeth.
Fluids
Drink plenty of fluids. Six to eight glasses of water is the recommended amount to keep your body functioning optimally.
By following these guidelines you will ensure that you eat a healthy diet and you live a longer, healthier life.
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