Healthy. All this time people’s wishes to get healthy mind and healthy body. What does healthy means to you? Health, according to WHO, is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. There are many ways to get a healthy body, one of the important thing to do is to eat natural health food. What kind of food should you eat every day? Which food is good for you health? What are the two types of nutrition? How to get started to a healthy diet? In this article, I will show you step by step on how to become healthier.
Step 1 : Knowing What Kind of Food We Should Eat Every Day!
According to “HEALTHY FOOD FOR A HEALTHY WORLD”, a healthy diet is primarily about dietary diversity— consuming a variety of foods across and within food groups to meet energy and essential nutrient requirements. Consumption of a wide variety of whole foods, especially vegetables, fruits, legumes, whole grains and nuts, is particularly important. As for protein, you can get them from animal source food like meat and fish, or from plant source food like grains and nuts. Also, don’t forget eat to fruit!
When it comes to healthy food, what does people see in it? “We Are What We Eat” said that the most desirable attributes are foods that are fresh, natural and minimally processed. Foods with all natural ingredients and those without genetically modified organisms (GMOs) are each considered very important.
Step 2 : Starts Shopping Good and Healthy Food!
Healthy heart, healthy body! These are the 15 foods suggested by a cardiologist in Cleveland Clinic for good cardiovascular health, you might want to start adding these item to your shopping cart:
• Fish (salmon, tuna, mackerel, herring and trout).
• Nuts (almonds, walnuts).
• Berries (blueberries, strawberries, cranberries, raspberries).
• Flaxseeds such as quinoa and chia seeds
• Dark beans (kidney beans, black beans)
• Red wine (4 ounce glass per day to improve good cholesterol levels)
• Red, yellow, and oranges veggies.
• Fruits (oranges, cantaloupes, papaya).
• Dark chocolate (at least 70% cocoa)
Step 3: Get These Two Two Types of Nutrition in Your Plate!
Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Nutrients are digested and then broken down into basic parts to be used by the organism. There are two main types of nutrients, macronutrients and micronutrients. The three main categories of macronutrients include carbohydrate, protein, and fat. The two types of micronutrients are vitamins and minerals, and these are extra molecules that cells need to make energy.
Step 4 : Follow These Rules to Get Started on a Healthy Diet!
According to Harvard Medical School, here’s how to become the better version of you:
- Build a better plate. The Healthy Eating Plate is made up of one-half vegetables and fruits, one-quarter whole grains, and one-quarter healthy protein.
- Pile on the vegetables and fruit. Vegetables and fruits are high in fiber and contain many vitamins and minerals. In long-term observational studies, people who eat more fruits and vegetables have a lower risk of heart disease, diabetes, and weight gain, and those who eat more fruit also have a lower risk of stroke.
- Go for the good fats. The most beneficial sources are plants and fish. You can help lower “bad” LDL cholesterol by eating mostly polyunsaturated fats (including vegetable oils and omega-3 fatty acids, found in fish, seeds and nuts, and canola oil) and monounsaturated fats (in avocados and many plant-based oils, such as olive oil and canola oil).
- Replace refined grains and potatoes with whole grains. Whole grains provides healthful fiber, vitamins and minerals, antioxidants, and phytochemicals. Potatoes aren’t all bad; they’re a good source of vitamin C, potassium, and fiber. But eat them only occasionally, in small amounts, and with the skins on (that’s where the fiber is).
- Eliminate liquid sugars. Sugar-sweetened beverages — non-diet sodas, sugary fruit drinks, iced teas with added sugar, and sports drinks — provide calories and little else. The Healthy Eating Plate guidelines suggest you drink no more than one small glass a day (say, 4 to 6 ounces).
- Drink enough water. Many foods contain water, so you may get enough every day without making a special effort. But it can be helpful to drink water (or another no-calorie liquid, such as black tea, coffee, or carbonated water) with meals or as an alternative to snacking. A reasonable goal is 4 to 6 cups of water a day.
- Learn to like less sodium. The body needs sodium for proper muscle and nerve function and fluid balance, but excessive amounts can increase blood pressure and the risk of heart disease and stroke. Limit your daily sodium intake to 2,300 milligrams (mg) — the amount in one teaspoonful of salt. If you have high blood pressure or are at risk for it, get no more than 1,500 mg per day.
- Dine mindfully. Taking time to savor your food not only makes eating more enjoyable, it can also help control your appetite. If you eat too quickly, your brain may not receive the signals that say you’re full. Try putting down your fork between bites and chewing more slowly.
- Keep alcohol under control. One drink per day slightly increases your risk for breast cancer, and the risk increases steadily the more alcohol you consume. There’s a benefit in drinking red wine but you need to weigh the risks and benefits in light of your own situation.
- Eat breakfast. It’s easy to skip breakfast when you’re in a rush, aren’t hungry, or want to cut calories. But a healthy morning meal makes for smaller rises in blood sugar and insulin throughout the day, which can lower your risk of overeating and impulse snacking.
- Plan for a snack attack. Prepare healthy snacks ahead of time, and keep them handy at home or in your office. Limit calories to about 100 to 150 per snack. Good choices include a small bunch of grapes, a banana, or other fruit; a handful of unsalted nuts or sunflower seeds; and plain nonfat yogurt with a few raspberries or strawberries tossed in.
There’s no single healthy diet. Many eating patterns sustain good health. What they have in common is lots of fruits, vegetables, and whole grains, along with healthy sources of protein and fats. Consistently eating foods like these will help lower your risk for conditions such as heart disease, stroke, diabetes, and certain forms of cancer. I hope this article helps you to become healthier, like the old saying goes, you are what you eat.