Healthy Eating

 WHAT IS HEALTHY EATING

 Eating healthy is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping yourself to eat healthy in your early twenties. It is important to discuss your diet with your healthcare provider before making any dietary changes. Below are a suggestion of healthy eating recommendations to ensure  that follow a healthy eating plan:

1)Eat 3 meals a day, with healthy snacks.

Eating three balanced meals a day alongside healthy snacks sustains energy levels, provides essential nutrients, aids weight management, boosts metabolism, stabilizes mood, and enhances focus and concentration. This dietary pattern supports overall well-being by promoting stable blood sugar levels and efficient nutrient absorption throughout the day.

2)Increase fiber in the diet and decrease the use of salt.

Increasing fiber intake aids digestion, promotes bowel regularity, and helps prevent constipation. It also supports weight management by increasing satiety and regulating blood sugar levels. Meanwhile, decreasing salt intake reduces the risk of high blood pressure, stroke, and heart disease. A balanced approach includes consuming fiber-rich foods like fruits, vegetables, whole grains, and legumes while limiting processed foods high in salt. This dietary adjustment contributes to overall health and well-being.

3)Drink water. Try to avoid drinks that are high in sugar. Fruit juice can have a lot of calories, so take it lesser amounts. Whole fruit is always a better choice. 

Drinking water is vital for hydration, and promoting overall health. Choosing water over sugary drinks helps cut unnecessary calories and reduces the risk of health issues like obesity and tooth decay. While fruit juice can be high in calories, opting for whole fruits provides essential nutrients and fiber, making it a healthier alternative.

4)Eat balanced meals.

Eating balanced meals is crucial for maintaining good health as it ensures the body receives essential nutrients in the right proportions. A balanced diet supports overall well-being by providing energy, boosting immunity, and promoting proper organ function. It helps regulate weight, reduces the risk of chronic diseases such as diabetes and heart disease, and supports mental health. By incorporating a variety of food groups like fruits, vegetables, lean proteins, and whole grains, one can optimize nutrition and vitality.

5)When cooking for yourself, try to bake or boil instead of fry.

 Baking and boiling methods require minimal or no added fats, reducing overall calorie and fat intake. By avoiding excessive oil, these cooking methods preserve the nutritional content of the food, such as vitamins and minerals. Additionally, they lower the risk of cardiovascular diseases and weight gain associated with consuming fried foods. Baked and boiled foods offer a healthier way to enjoy meals while supporting long-term well-being.

6)Make sure to reduce the sugar intake.

  Reducing sugar intake promotes healthy eating by lowering the risk of various health issues. Excessive sugar consumption can lead to weight gain, diabetes, heart disease, and dental problems. By minimizing sugar intake, individuals can better control their calorie consumption, which supports weight management. Moreover, reducing sugar helps stabilize blood sugar levels, decreasing the risk of diabetes and other metabolic disorders. Choosing low-sugar alternatives encourages the consumption of nutrient-dense foods, fostering overall well-being and reducing the likelihood of chronic diseases.

 7)  Eat fruit or vegetables for a snack.

Eating fruits or vegetables as snacks contributes to healthy eating by providing essential nutrients, fiber, and hydration. They are low in calories and high in vitamins, minerals, and antioxidants, promoting overall health and reducing the risk of chronic diseases like heart disease, obesity, and certain cancers.

8)Decrease the use of butter and heavy gravies.

Decreasing the usage of butter and heavy gravies helps by reducing saturated fat and calorie intake. Excessive consumption of these high-fat condiments can lead to weight gain and heart disease. Choosing lighter alternatives like herbs, spices, or olive oil enhances flavor while promoting better cardiovascular health and weight management.

9)Eat more chicken and fish. Limit red meat intake, and choose lean cuts when possible.

Eating more chicken and fish with limited red meat intake, and choosing lean cuts when possible, promotes healthy eating by reducing saturated fat and cholesterol consumption. Poultry and fish provide lean protein, essential nutrients, and omega-3 fatty acids, supporting heart health and lowering the risk of cardiovascular diseases compared to high-fat red meats.

                              

                                 MAKING HEALTHY FOOD DECISIONS

The Well-balanced plate icon is a guideline designed to help you in the preparation of a healthy diet. The plan provides a variety of foods while encouraging the right amount of calories and fat.

The  Well-balanced plate  is divided into 5 food group categories, emphasizing the nutritional intake of the following:

a)Grains.

Foods that are made from wheat, rice, oats, cornmeal, barley, or other cereal grains are grain products. Examples include whole wheat, brown rice, and oatmeal.

b)Vegetables. 

Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.

c)Fruits. 

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.

d)Dairy.

Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.

e)Protein.

Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine—choose more fish, nuts, seeds, peas, and beans.

Oils are not a food group, yet some, such as nut oils, contain essential nutrients and can be included in the diet. Others, such as animal fats, are solid and should be avoided.