When searching for healthy food you will find contradicting points of view about what healthy food is. Nutritionists suggest foods that are opposite to the diet suggested by dietitians. Everybody is searching the same question: what is healthy food to eat. ? Healthy food means eating foods that are important to fulfill our body needs. These are comprised of vitamins, water, proteins, carbohydrates, fats, fiber, minerals, and water. Healthy food to eat does not mean dieting and forcing yourself to be overly thin.
Why healthy food is important :
Healthy food is important to maintain a healthy lifestyle. It is important to eat healthy to be physically fit. Nutritious food helps in boosting our mood, enhances our energy level, and improves our immune system. Various mild diseases can be cured by just taking enough nutrients. There is a relationship between disease, health, and diseases. Deficiencies in these nutrients can cause serious health implications and can be dangerous for overall health.
Healthy diet Pyramid :
Healthy diet pyramid makes healthy food choices easier for us. This pyramid contains 6 layers and each layer shows the quantity and importance of ingredients for a healthy diet. Base layer or layer 1 comprises whole grain and legumes and soy. It means our body needs more of these ingredients in daily life. Second layer contains vegetables and fruit portions. As we all know vegetables and fruits are very important for healthy living. We need more of these ingredients but in a lesser quantity than whole grain.
Third layer contains nuts and seeds. Fourth layer comprises vegetable oils. Eggs and dairy products are placed in the 6th layer and finally sweets come in last. We need as much quantity as these ingredients hold places in the pyramid. Top parts of the pyramid are less important than base parts.
Tips to Eat Healthy Food :
1 : Use whole Grain Bread than refined Grain
Whole wheat contains more fibre than refined grain. By consuming whole grain instead of refined grain we are less prone to heart attack. It is also helpful for digestion and losing weight. In contrast white grain develops diabetes and poor digestion.
2: Reduce quantity of Salt in your diet
Don’t use too much salt in your daily diet as it affects your blood pressure. It is dangerous for people with high blood pressure. When you eat too much salt, your body holds on to water to dilute it. When this happens, this water is added to your blood making its amount to increase. Heart feels difficulty in pumping this increased amount of blood and hence increases blood pressure.
3: Consume lesser quantity of sugar in diet
Sugar is bad for people who are weight conscious. It has a significant effect on skin and is also linked to heart diseases. Type 2 diabetes can be caused by it. It is also linked to depression and cancer. So avoid too much sugar in your daily diet.
4: Consume more fish
Fish is protein and omega-3 fatty acids rich food. It has lower amount of fats. Omega-3 fatty acids are important for the cardiovascular system, neurological development. It is beneficial in cardiac arrhythmia or irregular heartbeat and also in depression.
5: Eat less fats
Although fats are a very important part of our diet. There are certain types of fats which raise our cholesterol level. These fats are Saturated fats ( found in beef , pork, whole milk, cheese , butter, coconut oil etc) and Trans fats( found in cakes, cookies, baked foods, frozen pizza etc) . These both are solid fats at room temperature. These are called bad fats as they cause our blood cholesterol to increase. There are other types of fats which are called Monounsaturated fats (found in olive oil, sunflower oil, sesame oil, peanut butter nuts, avocado etc ) and Polyunsaturated fats ( found in sunflower seeds, flax seeds, soybean oil, walnuts etc ) . These fats are in liquid form at room temperature. These are somewhat beneficial for our health. We have to consume a lesser amount of fats as they increase our calories intake.
6: Drink plenty of water
About 60 percent of our body contains water. Our blood contains more than 90 percent of water. So water is important for us. It reduces joint pain. It is necessary for healthy skin. It is important to maintain body temperature. It helps in improving the digestive system. It regulates blood pressure. It helps our kidneys to function properly. There are so many reasons to keep yourself hydrated.
7: Consume more protein
Protein is part of every cell of our body. Our hair and nail contain protein. Our body uses protein to make hormones and chemicals that our bodys need. It also repairs our tissues. It is important part of our skin, bones, cartilages and blood. Our body needs proteins in larger quantities. Like fats it is not stored in the body . That’s why due to these reasons dietitians recommend protein diets and body builders also use protein shakes. Eggs are a good source of protein.
8: Don’t be deficient of Omega 3
Omega-3 is necessary for our mind. It helps in relieving depression , anxiety, and Alzheimer’s disease. Mindfulness It improves sleep.It keeps the heart healthy. It can help in improving eye functions. It can improve cancer patient health. It reduces symptoms of asthma. It also help our liver to function properly. So don’t be deficient of Omega -3. It can be found in fish oil capsules. But don’t take more than 3 grams of it. Fish is an excellent source of omega-3 fatty acids.
9: Use foods containing vitamin D.
Vitamin D is obtained from sunshine. We can get it by exposing our body directly to sunlight. Certain foods and supplements also can provide vitamin D. Vitamin D is essential for our bones. It improves our immune system. It is helpful to reduce symptoms of depression and anxiety. Studies show that it is also helpful in reducing body weight. So make Vitamin D a part of your daily life.
11: Eat calories according to your weight
Always have some look at calories according to your weight. There are plenty of calories charts available according to your weight. Also apps are there to help you. Use these to monitor your weight and calories. Cheap Healthy foods
12: Don’t include too much red meat in your diet
Red meat has more saturated fats than white meat ie chicken and fish. These saturated fats are in solid form at body temperature and dangerous for cholesterol level. So avoid red meat as you can in order to be fit. Consume it in lesser proportions.Use fresh vegetables and fruits instead. Leafy green vegetables are great sources of vitamins. Healthy Recipes
13 : Don’t use supplements as alternative to fruit vegetables
Supplements are not for everyone. Only people who are deficient in vitamins and minerals should use them. It is a medical advice that if you are eating plenty of vegetables and fruits then these are sufficient for your daily requirements.