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What is a healthy diet? What are healthy foods? Is fruit or vegetables good for me? Which ones should I eat? How much do I need to eat every day?
This article aims to give you some answers to these questions.
What are healthy foods?
The term “healthy” is a relative one, so we will have to define what it means. A healthy body has no disease and is free of toxins (e.g., from pesticides).
It also contains trace amounts of minerals such as iron, calcium, phosphorus and zinc. Healthy food is food that helps support the body in maintaining its physical health.
It can be made up of meat, fish, dairy products, carbohydrates, fats, vitamins and minerals.
When should I start eating breakfast?
Eating breakfast before you leave home will give your body time to process carbs and fats, helping you stay full for longer.
Breakfast is also an ideal way to kickstart your metabolic rate for the rest of the morning.
Are fruits and vegetables bad for me?
Fruits and vegetables contain natural substances called phytochemicals which are beneficial for your health. These include antioxidants, fiber and various other nutrients.
However, too many raw vegetables, especially leafy greens and cruciferous vegetables like broccoli, cauliflower and cabbage, can cause flatulence.
If this happens, then they should not be eaten at the same time as meals because their gas-producing effect would delay digestion.
Should I eat eggs?
Eggs provide essential amino acids that help build muscles, and high levels of fat-soluble vitamins A, E, D and K.
They also supply vitamin B12, which controls red blood cell formation, and folic acid, an important B vitamin.
In addition to being nutritious, eggs are low in cholesterol and provide protein. However, eggs are high in saturated fat and therefore should only be consumed occasionally.
Can I eat anything I want?
Yes, if you follow the golden rule – moderation. Eat small portions frequently throughout the day. Avoid overeating.
You can choose between regular bread, rolls, biscuits, cakes, pastries, chocolates and sweets. Have them infrequently but daily.
How much should I eat per meal and how often should I eat?
Eating regularly provides energy and allows you to feel full. On the other hand, eating more than three times a day could lead to indigestion, bloating and weight gain.
Your diet must meet your personal needs. Some people may require to eat twice a day whereas others don’t need any food after lunch and dinner.
So, decide what works best for you and stick with it!
Can I drink alcohol?
Alcoholic beverages do not interfere with your efforts to achieve a healthy lifestyle. Moderate consumption of wine is associated with a reduced risk of heart disease and diabetes.
Beer doesn’t seem to be harmful either. But alcohol taken in excess can lead to unhealthy habits including irregular sleeping patterns, lack of concentration, impaired judgment and poor decision-making abilities.
It also increases the risks of depression and anxiety disorders.
Which supplements are best for me?
While there are no specific dietary supplements recommended by nutritionists, you can add some nutritional boosters such as Spirulina, Green Superfood Powder, Chlorella, Fennel Extract, Fenugreek Extract, Turmeric, Matcha (Green Tea), Cacao Butter, Cod Liver Oil, Omega 3 Fatty Acids, Vitamin C, Whey Protein, Probiotics, Glutamine, Essential Amino Acid Powders, Zinc, Magnesium, Potassium, Vitamin D3, Coenzyme Q10 and Lactobacillus.
Will taking omega-3 fatty acids help reduce inflammation?
Omega 3 fatty acids have been shown to improve mental health and boost brain function.
They protect against coronary artery disease and stroke. Research suggests that they may also alleviate symptoms of attention deficit hyperactivity disorder (ADHD).
Can I drink coffee?
Coffee is loaded with antioxidants, especially the polyphenols found in green tea. Moderate intake of caffeine has also been linked to improved memory formation and cognitive performance.
Experts recommend drinking 1 cup of coffee per day, but if you consume more than three cups of caffeinated drinks each day, then you could experience insomnia and other side effects.
A healthy diet is important for our overall well-being. Good food choices make us feel better physically and mentally.
However, it takes effort to put together a balanced meal plan every day.