Every person wants to eat healthy but healthy eating depends on the choice of the person. Taking enough nutrients in a balanced diet and maintaining a healthy physique is the priority of every person and to live longer with healthy aging.
Healthy eating
Healthy eating doesn’t mean that you eat too much or every type of food or doing dieting and eating only a few things. It is not a complicated process. Healthy eating means to eat a balanced diet every day with a balanced amount of nutrients.
Benefits of healthy eating
• Protection against the variety of diseases which are usually related to our eating habits like Heart diseases (High cholesterol, blood pressure), cancer, diabetes, depression, arthritis, acid reflux, and GERD.
• Healthy eating is beneficial for longer life.
• It makes a person smart, healthy and fit due to eating such foods which have less sugar, less salt and balanced amount of fats.
• Healthy eating provides is also beneficial for your physical, mental, and emotional health.
• It is economical as well i.e eating natural and healthy foods reduce the cost of medicines which are essentially used to treat the diseases caused by poor eating or unhealthy eating habits.
The composition of a balanced diet
A healthy diet must contain a variety of foods in order to get a reasonable amount of energy.
• Cereals
• Legumes
• Fruit and vegetables.
• Foods obtained from animal sources (meat, fish, eggs, and milk).
• Drinking plenty of water
Common foods for a healthy diet
List of some healthy foods you should use them in a daily diet to get a huge amount of energy and they provide you with huge health.
• Apples
• Avocados
• Bananas
• Blueberries
• Oranges
• Strawberries
• Lean Beef
• Chicken Breasts
• Lamb
• Almonds
• Chia Seeds
• Coconuts
• Macadamia Nuts
• Walnuts
Approaches to healthy eating
It is a tough task for some people to subtract some foods from their eating pattern in order to get healthy.
Limit sugar consumption
Minimize the use of sugar in daily life and try to eat less amount of sugar by avoiding soda, candy, white bread, regular pasta, and many snack foods and baked goods. The higher amount of sugar increases risks of inflammation and insulin resistance, increasing the risk of diabetes, cardiovascular disease, and other disorders.
Also, limit the consumption of sugary foods or drinks at the night time.
Limit highly processed foods
Processed foods contain many chemicals such as preservatives which might contribute to the risk of different diseases. Processed foods contain a high amount of calories, sugars, salts, and unhealthy fats. These foods include hot dogs and margarine, ice cream, candy, and many packaged snack foods like chips, ready to eat pizzas, fries.
Limit saturated fats
Fats in animal foods normally boost levels of LDL (“bad”) cholesterol and are responsible for adverse effects. To limit the intake of saturated fats, try to eat lean meats, skinless poultry, and nonfat or low-fat dairy products.
Cut down on sodium
Eating high salty foods causes many problems, one of the most common problems is blood pressure.
Restaurant foods, processed foods, and bakery products usually contain a high amount of salt so you should avoid such foods. By cutting on sodium, eat foods rich in potassium, which helps to lower blood pressure. These include citrus fruits, bananas, beans, avocados, some fish, and dairy products.
• Peanuts
• Asparagus
• Bell Peppers
• Broccoli
• Carrots
• Cucumber
