Nutrition - How to stay healthy

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When it comes to nutrition, there are a lot of controversies. It is challenging for people to agree on anything, although there are a few exceptions.

Usually, there is a new thing about nutrition and health every day!

As people, blogs, and some experts continue sharing unverified nutrition information; it is hard to determine what is nutritious, i.e., what you should eat and what you need to avoid eating.

One thing everyone should understand is that whole food is nutritious and better than processed foods. However, this does not mean we are supposed to give up on processed foods altogether!

If you are cautious, considerate, and have a balanced diet now and then, you can improve your health.

It is essential to know the following ten things about nutrition and health:

Eat fats

Even though there is good and bad fat, your body relies on fats to protect vital organs like the heart and kidney. Additionally, fats provide insulation while it can also be a source of energy at times. Some vitamins like A, D, E, and K are fat-soluble.

This means that these vitamins rely on fat for transportation throughout the body. Therefore, people who do not eat fats (for fear of gaining weight) might result in vitamin deficiency. However, limiting the intake of both trans and saturated fats is advisable to avoid raising cholesterol levels in the body. While saturated fats increase cholesterol levels, unsaturated fats do not. Ergo, eating foods rich in unsaturated fats is advisable. Some of these foods include:

  • Fish
  • Soybeans
  • Avocadoes
  • Seeds
  • Olive oil
  • Flax seeds
  • Drink a lot of water

With up to 60% of the adult body made up of water, drinking plenty of water is crucial. For you to stay healthy, you are required to drink plenty of water (at least eigh-8 ounce glasses or 2 liters) every day.

Besides facilitating body temperature, helping in weight loss, and protecting your spinal cord, water maintains other bodily functions. To stay healthy and hydrated, drink lots of water.

Your diet determines your health

Your diet affects your health directly, regardless of the efforts you are making to stay healthy. Unhealthy diets can cause long-lasting effects in your body. For instance, eating refined carbohydrates, highly processed foods, fats, and oils can cause obesity.

Ideally, obesity can lead to chronic conditions or diseases like sleep apnea, high blood pressure, Type 2 diabetes, and heart disease. To stay healthy, eat a diet rich in fruits, vegetables, and grains.

Real food is healthy

To improve your health, consider eating fruits, whole grains, and vegetables because they provide your body with much-needed nutrients. Eating whole foods helps you avoid processed foods that are usually packed with fats, carbohydrates, sugar, and sodium.

To stay happy and healthy, eating real food is the key. Only a few people eat sufficient fruits and vegetables regularly, and it is sad because vegetables and fruits are low in calories but high in minerals, phytochemicals, and vitamins that promote your health.

Eat lots of vitamins

Since most people worry or are not getting enough vitamins needed in their bodies, they result in taking multivitamins to supplement vitamins in their bodies! While this might seem easy, guaranteed, and straightforward, people who eat multivitamins can exceed the number of vitamins their body needs.

Therefore, instead of taking multivitamins, whole grains, fruits, and vitamins provide your body with vitamins and nutrients required. However, if you want to take multivitamins or supplements, consider consulting with your dietician or doctor to do it right.

Consider including sodium in your diet

Although sodium regulates both blood pressure and blood volume, consuming a lot of sodium can cause high blood pressure in the long run. Avoid eating processed foods most of the time because they are packed with sodium.

Instead, reduce your salt intake to reduce the amount of sodium in your blood and consequently reduce the risk of having high blood pressure, kidney damage, stroke, and heart disease. To regulate your sodium intake, please consult a dietician or a health care provider.

Breakfast is essential

How often do you take breakfast? Some people make a mistake of missing breakfast, thus affecting their health with time. When you skip a meal, especially breakfast, you will feel hungrier.

Consequently, you will end up eating processed foods or several times throughout the day. It is hard to stay healthy while still eating processed foods or failing to observe your diet.

Regulate how you eat your favorite food/meals

Do you have a favorite meal? If pizza is your favorite meal, you do not have to hate it. Instead, eat it with moderation to regulate the amount of carbohydrates, proteins, and fats in your body. Remember, when you deprive yourself of your favorite foods, chances of overindulging when you eat them in the future are high.

The key to staying healthy is eating your favorite foods with moderation. For example, order your pizza with veggies or choose Canadian bacon because they have less fat instead of ordering a pizza with pepperoni.

Include fiber in your diet

The soluble fiber in apples, beans, oatmeal, and barley reduces the absorption of cholesterol into your bloodstream while facilitating the digestion of food. Hence, include fiber in your diet, especially you take processed foods now and then.

For instance, eat oatmeal mixed with fruit in the morning to incorporate fiber in your diet. Also, whole grains, fruits, vegetables, and legumes increase your fiber intake.
Food packaging labels can be misleading at times

All packaged and processed foods should have nutritional facts labels that help consumers determine whether they will buy the product or not. The fact labels describe the nutritional content per food serving and the number of calories.

It is essential to be cautious when purchasing processed and packaged foods because these claims are mainly used for marketing the product. Ergo, they can be inaccurate. ‘Cholesterol-free’ or ‘Low-fat’ does not necessarily mean the food is healthy to buy and consume.

Eating nutritional foods, reducing the intake of processed foods, and drinking plenty of water can help you lead a happier and healthy life. Remember, exercising regularly and seeking professional advice from your doctor or dietician is highly recommended.

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