Food is the basic need of any living thing. We are what we eat. To keep the functioning of our body in place, we must choose healthy food that can provide us the best nutrients. Nutrients are the substances that help the human system stay active, grow and have a healthy immune system.
The processed fast food has hastily replaced the healthy eating habits with the junks. People find it easy to order this type of food that bring nothing but harm to the body.
Obesity, laziness, heart problems, and increasing rate in diseases are because of junk food. Importance of healthy food cannot be neglected if you want to live a healthy life. Natural products are the best source to improve your health.
Do you wish to implement a healthy eating habit and want to know more about it?
This article, importance of healthy food, aims to provide you an information that can help you have a healthy and stress free life.
Why is it necessary to eat?
The organism needs to feed itself to live. The nutrients you get from healthy food enable you to cope with daily activities. But the role of diet goes much further: recent advances in nutrition in recent decades have allowed us to determine the importance of a correct diet in promoting physical and mental health, preventing diseases, and, in general, improving our health. Quality of life.
Basic tips for healthy eating:
According to the WHO, a healthy diet does not exclude certain nutritional groups since all, to a greater or lesser extent, are necessary for our body. Importance of healthy food is well taught by the WHO.
After knowing the risks of not following a healthy and balanced diet, we already know how important it is to take care of your diet, for this reason, we are going to provide a series of tips to follow a healthy and careful diet.
Eat at least 5 servings of fruits and vegetables:
These foods help prevent cardiac disease, certain types of cancer, and strokes. According to the WHO, you should consume five servings of fruits and vegetables a day. Thanks to this intake, enough dietary fiber are obtained.
The importance of eating and eating well:
Our good or bad eating habits determine the functioning of our bodies. To prevent any diseases and to prompt a good health, one must ensure and adapt the habit to take best nutrients. How does diet influence the importance of healthy food, our quality of life and why is it important to eat well? We will tell you more about it.
What is a proper diet?
An adequate diet provides the nutrition according to the body’s requirements in terms of energy and fitness. A proper diet meets all its needs so that it can function properly. There is no suitable universal diet. However, it must be adapted to each person according to their characteristics and lifestyle. A balanced diet will not be the same for a child as for an adult or a pregnant woman, or for a person who practices regularly, sports or for a sedentary person. It can vary person to person.
Fats and carbohydrates:
Fats and carbohydrates have the main function of obtaining the energy necessary for the body to perform vital functions such as pumping blood, lung function, or the proper maintenance of body temperature.
Vitamins and minerals:
Vitamins and minerals regulate the body’s processes so that they work properly and possible disorders and diseases are avoided.
Fiber promotes the proper functioning of the body’s waste evacuation systems.
How to eat well:
As the saying goes, to a good understanding, few words are enough. And by this we then the popular belief that the equivalent of a healthy and balanced diet is in the variety of foods. It is the classic “eat everything.”
In general, this variety is used as an excuse to introduce foods that are far from being healthy options. It should be borne in mind that in addition to trans fats and the high sugar content, there are multitudes that are also harmful to our health. Like, for example, preservatives and stabilizers or the increasingly popular flavor enhancer.
When it is said that a diet should be varied, it refers to healthy foods that explicitly tell the importance of healthy food. That is fruits and vegetables, preferably whole grains, legumes, fish, etc. This does not mean that exceptionally you cannot eat something that falls outside these parameters. But if we talk strictly about the importance of eating well, the chosen foods must be healthy.
In other words, knowing about importance of healthy food what must be changed is our conception of food. The goal is not to reach a certain weight or an established canon of beauty, but to learn how to provide our body with all the nutrients it needs so that it can function properly and keep diseases and ailments at bay.
Broadly speaking, it is about increasing the consumption of whole grains, such as rice, oats, rye, or spelled. Also wheat, but since this is present in practically everything we consume, it is preferable to reduce the amount of this and bet on other healthier alternatives.
But you have to be careful with labels since marketing is the enemy of what we consider to be eating well. To verify if a product contains read the ingredient label and not the front one. Discard all those that have wheat flour and 5% of another cereal and that, however, are advertised as a comprehensive alternative.
Whole grains have the advantage of including fiber, which will not only make you feel full sooner but will also promote intestinal transit. However, since carbohydrates are transformed into glucose in our body for energy, you must adapt the amount you consume to your energy expenditure.
Legumes are an excellent source of carbohydrates and protein, so they are a good option if you want to cut down on meat. Nowadays they are very simple to prepare, as they can be purchased semi-cooked. However, to avoid additives, it is always preferable to cook them raw from home.
Fruits and vegetables:
The simplest way to improve your diet is to make vegetables the main protagonists of your dishes. In addition to being lighter than other foods, they are a source of vitamins and minerals, essential for the proper functioning of the body. Fruits can help you if you get hungry between meals or as an alternative to pastries for your breakfast. Remember that the importance of eating healthy is focused on taking care of yourself and on your appearance!
To facilitate their consumption, it is advisable to include vegetables in all meals, in the snacks opt for fresh fruits and raw vegetables, always choose fruits and vegetables in season, and that it is a varied selection.
Reduce fat intake:
The WHO recommends reducing your total fat intake to less than 30% of your daily caloric intake as this reduces the risk of being overweight or obese. But, not all fats are the same, therefore, the consumption of saturated fats should be limited to 10% and Trans fats to less than 1% of the total daily intake.
However, not all fats are harmful, olive oil is one of the healthiest fats, and so are other foods such as avocado and salmon, rich in Omega-3, and therefore heart-healthy.
Reduce the consumption of salt and added sugars:
Salt is a necessary micronutrient but it should be consumed in moderation, that is, about 5 grams per day. Its excessive consumption is directly related to the appearance of arterial hypertension.
On the other hand, the consumption of added sugars should be limited to the maximum since they should not represent more than 5-10% of the total intake. So, it is essential to base your diet on natural foods and consume minimally processed foods.
Knowing the importance of food is essential to understand how it can affect our bodies. A healthy and balanced diet will help you to be healthier and for your body to function properly. But, you should know that it is a long-term process, do not expect to have results immediately, and, in addition, they are habits that you will have to maintain for life. Do not hesitate and start now!
More fish and less meat although, today the levels of certain minerals such as mercury are also higher than we would like in some fish, they are still a better option than meat. Of course, if you opt for fish, the ideal is that it is fresh and not canned since again we return to the preservatives. When it comes to meat, it is preferable to avoid the red ones or limit their consumption to once a week. Keep in mind that meat of any kind includes hormones and antibiotics that are given to animals for human consumption. Therefore, it is not only about ethical questions but about our health.
Avoid industrial pastries nobody is bitter about a sweet, but if you fancy one, better prepare it at home. If you get into the habit of reading labels, you will see that most foods of this type contain sugar among the first ingredients. If you do a total count, the amount you eat is well above the maximum limits recommended by organizations like the WHO.
You can make them an exception, but monthly and not daily. Olive oil instead of refined Olive oil has a higher price than other varieties since its quality is superior. Opting for it will not only help you obtain nutrients but also enrich your dishes with their flavor.
Sunflower should only be used exceptionally. As for the refined ones, their consumption is detrimental to health. You must bear in mind that in most establishments the oil is reused in the kitchen, which causes it to lose its properties and become highly harmful. Recently. In addition to specifying the proportion and types of food that we must consume in a balanced diet, as a novelty, a base of healthy habits has been added as fundamental promoters of health and the prevention of diseases.
Benefits of a healthy diet:
Many studies about importance of healthy food relate to the importance of healthy eating to health as it can prevent the development of chronic diseases such as cardiovascular, obesity, diabetes, cancer, and so on.
In other words, a balanced diet allows our body, on the one hand, to function normally and meet our basic physiological needs, and on the other, as we have already mentioned, reduce the chances of suffering from diseases in the short and long term.
Although it is not a direct cause-effect relationship, it does contribute to increasing the risk of the appearance and development of these diseases. In fact, according to the WHO, 2.7 million people die every year from not eating a good diet and abusing fried foods and batters.
Some of the benefits that are obtained by eating a balanced and healthy diet are the following:
- Strengthen the immune system.
- Lower risk of chronic diseases.
- Improves blood circulation.
- It slows down the aging process.
- Avoid cardiovascular diseases.
- Helps to obtain a healthy weight.
- Prevents chronic fatigue and tiredness.
- A more positive state of mind and greater energy for the day-to-day.
Consequences of not following a healthy diet:
As we have commented previously, the importance of diet can lead to the development of various diseases that are associated with excessive consumption of saturated fat, salt, sugar, and cooking through frying and battering. In addition, this poor diet is usually accompanied by very low consumption of fruit and vegetables, even non-existent.
Some of the diseases related to not following a balanced diet are the following:
- Overweight and obesity.
- Fast food is rich in fats and sugars.
- Major hypertension.
- High cholesterol or hypercholesterolemia.
Importance of healthy food has been explained in detail. Also, it has been proved that a person who eat healthy lives longer than the person who eat junk. Being careful about what you are eating can actually make a difference in your diet habits and living style. Quality of your life can be improved in a way that you choose the best to eat. Knowing about the benefits of foods and nutrient that you will get from eating can help you stay healthy.
Eat healthy, stay healthy!