What we eat will, to a great extent, determine our health. The human body requires more than just calories. Because the body is a living machine it requires certain raw materials in order to build a quality product. We would not think of running a car with no oil, or putting sugar in the gas tank, knowing that these activities would damage the car. In a similar way, we can not ignore the quality of the items that we eat, or leave out important components that our bodies need.
Many people have not had the advantage of growing up in a home where healthy, regular meals were served. Even good families with busy schedules have often given in to the convenience of fast food. As a result, education is needed to teach those who are now realizing that their health has been affected by poor eating choices. People want to know how to eat healthy.
1. Remember that a balanced diet is the best diet of all. The body needs a range of nutrients and fuel for energy. Any diet which focuses on one particular food or food group, or completely eliminates another, is not going to result in long-term health. All of the following components are important for energy; muscle building; boosting the immune system; strong bones and teeth; smooth, clear skin; and even to protect eyesight.
2. Be sure to drink plenty of water. The body is about 60% water, and all of the chemical processes which create healthy cells require water as part of the reaction or as a comfortable medium in which to occur. While coffee, tea, and soft drinks are popular beverages, and can be an enjoyable part of one’s daily intake, they can be diuretics, which means that they actually pull water out of the body. Be sure that you stay hydrated.
3. Proteins are the building blocks for muscles. Sources of protein are meat, fish, eggs, beans, nuts and whole grains. Nutritionally, proteins from meat are no better or worse than proteins from plants. However, animal sources are likely to contain a great deal more fat. Unless one needs to actively lose weight, there is room in a healthy diet for limited amounts of fat. Unfortunately, many processed and packaged foods contain high quantities of fat.
4. Carbohydrates are the fuel that provides us with energy. Not only are bread and pasta carbohydrates, but all sugars as well. This is because a carbohydrate is nothing but a complex sugar. The body breaks all of these items down to simple sugars. Everyone needs a certain amount of this fuel. The problem is that it is easy to eat too many. Any that are not used immediately are stored as fat, and anyone who has tried to lose weight knows how hard it is to change that fat back into usable products.
5. There is a large range of vitamins needed by the body. These primarily come from vegetables and fruits. Vitamins protect the body in many ways and lack of certain ones can lead to serious health problems. Five or more servings of fruits and/or vegetables daily are recommended, and variety is important to provide the full range of vitamins.
6. Minerals are similar to vitamins in the kinds of benefits they provide, but are chemically different. Fruits, vegetables and dairy products are good sources. Familiar minerals are calcium, potassium, or sodium.
7. Occasional treats are certainly allowed in a balanced diet. Very few people have the desire or discipline to never eat dessert or enjoy a sweet snack. In small quantities, compared to the majority of daily foods, treats can help a person enjoy eating and maintain an overall healthy diet.
8. American diets are notoriously lacking in fiber. The body needs a certain proportion of food that is actually indigestible. In the diet, this is usually plant material. This bulk is necessary for healthy digestion, stimulating the intestines to move digested food along while usable nutrients are absorbed into the body.
9. Limit your salt intake. The amount of salt added to almost all packaged foods is sure to add up to more than anyone should eat in a day. Continually introducing excess salt into the body will deplete calcium and magnesium, and can lead to conditions such as osteoporosis or high blood pressure.
10. Limit the amount of fat you eat. Certain Omega fats provide benefits, but most fat is simply an excess that the body must process, usually by storing it as more fat.
11. Processed foods should only be a small portion of a healthy diet. They tend to be high in fat and sodium, and low in fiber. Overcooking and processing destroys much of the value of vitamins and minerals. As much as possible, eat fresh foods. Cook them at home, using only small amounts of water. Raw fruits and vegetables are important too.
12. Finally, educate yourself to read food labels and research what foods provide the various benefits. Anyone who begins to understand the effects of bad eating choices on health and longevity will be motivated to make improvements.
Choosing a balanced diet will not necessarily be an easy transition for someone who has been used to eating an unhealthy selection of foods. But any changes toward a healthier diet are good. Few people will enjoy all vegetables, but by experimenting with new foods most people can find items they like. Try different methods of preparation, too. If you dislike cooked green beans, try raw ones as a finger food. Squash by itself may be unpalatable, but as an ingredient in muffins may taste quite good.
If you gradually reduce the bad choices and increase the good ones you may discover that your tastes have changed, and the healthy foods are actually your preference. You will feel better, and your body will be better. When you have reached this point, you are well on the way towards understanding how to eat healthy.
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