You are What You Eat: Making Healthy Choices for Everyday Meals
In the modern era, where everything is pacey, all people are sky high in the struggle to remain healthy in many aspects, nutrition in particular. And we, as the society, fail to realize that the food that we eat on a daily basis - significantly contributes towards our general well being, levels of energy and even future health. In this informative article, I will try to cover everything you need to know about building healthy eating patterns and also offer helpful techniques to ensure that you make healthy choices when it comes to food as part of your diet.
The Basis: Classification of Food Groups
In order to follow a healthy diet, it is important to prepare ourselves meals that cover the different food groups. This is important because each group contains a different set of nutrients that we are unable to get from other groups or that we might be in need of.
Vegetables and Fruits:
The Multifaceted Essentials According to a nutritionist, these two categories should be confined to no greater than half of our total changeable daily intake. They are known to be rich in vitamins, minerals, fibers, and even antioxidants. The concept behind “eating the rainbow” is not mere eye pleasing, the logic behind it makes sense too:
Iron, calcium and vitamins K and C can be sourced from green vegetables such as spinach, broccoli and kale.
Beta-carotene and vitamin C can be obtained from orange and yellow vegetables, fruits including carrots, sweet potatoes and citrus fruits.
The powerful antioxidants anthocyanins are sourced from purple and blue foods which include berries and eggplants.
The red varieties which include tomatoes and red peppers contain lycopene and other compounds that are good for the heart.
Whole grains are the source of energy and should make up 25% of our daily meals. Whole grain food such as barley, quinoa, brown rice, oats and whole wheat bread are better than refined grains because they contain all parts of the grain kernel which makes them a source of metabolic minerals like iron and zinc, complex carbohydrates and fiber which is very good for digestion.
Proteins are the building blocks of our bodies and they should be incorporated in our meals every day. Beans, chickpeas, eggs, low-fat dairy and legumes are healthy protein options because they repair damaged cells, support the immune system and help maintain muscles. Fatty fish, lean poultry and fish that are rich in omega-3s, are also great sources of healthy proteins.
Some fats are, contrary to traditional belief, vital for a healthy body, these include nuts and seeds, avocados, chia seeds, olive oil and fatty fish. These types of fat help with absorption of nutrients and support brain function as they are fatty acids.
Meal preparation and planning:
Devote time to planning meals every week
Prep ingredients in advance
Prepare store-bought healthy snacks.
Have a shopping list to buy only whole foods.
Smart Shopping Strategies
Shop in a supermarket and other food shops for fresh foods and other essentials.
Carefully look at food product labels.
Buy only fruits that are in season for best nutrition and price.
Buy bulk whenever it is possible to buy healthy foods.
Portion Control and Mindful Eating One must understand how to look at portion sizes:
Consider using smaller plates
Use the plate method; half the plate vegetables, one quarter protein, and the last quarter whole grains.
Hunger and fullness must be monitored to see how much to eat.
Eating should be purposeful and done gradually.
Hydration: The Often Forgotten Component
Water is important for:
Transporting nutrients across the body.
Composed of molecules that help to regulate temperatures.
Essential for in the process of eating.
These molecules enable better focus and clarity. The following should be targets:
8-10 standard cups or glasses of water throughout each day.
Other fluids may include herbal teas.
Consuming food items and substances rich in water.
Consumption of sugary drinks should be minimized.
Special Considerations for Different Life Stages
Nutrition is not and cannot be uniform throughout to all individuals regardless of age:
Children and Adolescents:
Bone will require substantial amounts of calcium.
For growth protein must be consumed too.
Iron will be crucial for development and construction.
Fats are important for the growth of the brain.
Adults:
Any adult will have a requirement of nutrients in a balanced manner.
Sufficient amounts of fiber should be present in the body
.
Foods that are rich in antioxidants to ease any infiltration.
Nutrients to fight stress and promote good sleep.
Seniors:
Necessity of consuming higher amounts of protein.
Calcium and vitamin D pivotal for the prevention of bone diseases.
Altering Feasibility and Improving Life: Test Supplementation with B12.
