Food, Nutrition and Diet: Eating Healthy

How much of a kind should you eat to get the maximum nutrition benefits and stay fit? What food are rich in which vitamins and nutrients?

A healthy diet is one that enhances or maintains general health. The body receives the key nutrients it needs from a balanced diet, including proper amounts of hydration, protein, vitamins, and fiber. A balanced dining plate that contains fruits, vegetables, whole grains, lean protein, and dairy is advised.

Tip #1 - Fruits and vegetables

Choose a range of vibrant veggies that are high in fiber, vitamins, and minerals. A daily intake of 40% fruits and vegetables is advised. They include a wealth of vital nutrients, including fiber, vitamins, and minerals, all of which are crucial for maintaining your general health and preventing disease.

Tip #2 - Whole Grains

Eat entire grains like brown rice, whole grains bread, and pasta to stay healthy. It is advised that whole grains make up 40% of the plate. In addition, whole grains also include several beneficial chemicals such as vitamins, minerals, protein, and fiber.

Tip #3 - Protein

Your muscles and bones can be built and repaired by consuming healthy proteins such as egg, milk, lean beef, chicken, fish, tofu, and tuna. The recommended percentage of nutritious protein on a meal is 12%.

Tip #4 - Dairy Products

It is suggested to have 8% of dairy products in your diet. Calcium, protein, and vitamin D are all found in abundance in dairy products. It is advised to consume low-fat or fat-free foods, such as low-fat milk, yoghurt, and cheese.

Tip #5 - Cut down on salt, sugar and fast food

As you may already be aware, eating too much of one thing can be harmful to your health. Consuming excessive salt raises blood pressure and increases the risk of heart disease, stroke, renal disease, and kidney stones. Consuming excessive amounts of sugar increases your risk of developing diabetes, cancer, depression, and heart disease

Tip #6 - Stay hydrated

Last but not least, remember to always stay hydrated. Doing so can help you control your body's temperature, keep joints lubricated, avoid infections, feed your cells with nutrition, and maintain healthy organs. Additionally, it can also significantly improve your sleep quality and mood.

"So to be healthier with a stronger immune system, you should eat enough fiber rich fruits and vegetables and whole grains, limit fat consumption away from saturated fats to unsaturated fats, eliminate industrially produced trans fact, limit daily salt intake to less than 5 grams per day and limit intake of free or added sugars." - WHO