10 Important life lessons a healthy diet taught us.
A healthy diet is essential for healthy living. With your food and nutrients in the right proportion, you can reduce the risk of bodily diseases and live a happier healthy life.
A healthy diet contains all nutrients in the appropriate quantity and considers any health conditions you may have. Dieticians, nutritionists, and researchers have made it easier to know what and what not to eat.
In this article, we’ll share with you 10 important lessons that can help you ensure that your diet is healthy.
1. Eat a lot of fruit and vegetables.
Vegetables and fruits are rich in vitamins and minerals. These nutrients help boost your immune system, enabling it to fight actively against diseases.
This means that fruits and vegetables help you stay disease-free and stay healthy. They decrease the chances of obesity, heart diseases, diabetes, etc. In other words, they increase your chances of living longer.
They also contain dietary fibre which makes the digestion process easier. This is especially significant if you want to lose weight. Fruits can also contribute to keeping you hydrated since some of them have high water content.
10 important life lessons.
2. Limit sugar intake.
You cannot completely stay away from sugar because your body needs it for energy. However, the excessive intake of sugary foods and drinks is not good for your health. Among other things, they may heighten your chances of tooth decay.
Eating sugar regularly can cause you to gain unnecessary weight and become obese, and obesity can raise the risk of heart attacks.
More so, for diabetic patients, sugar can aggravate the condition and delay the healing of wounds. Foods like cakes, alcoholic drinks, sweets, and chocolates, etc contain big amounts of sugar, so you should avoid them.
3. Avoid processed foods.
Modern life has made processed foods a handy option, as they save you the stress of taking long hours to cook. However, these foods may not be healthy for the body most time.
Processed foods like canned foods contain preservatives and chemicals which can be dangerous to health. They can increase the risk of cancer, kidney disease, and other terminal diseases. It is advisable to eat fresh foods instead of processed foods. The benefit is worth the stress.
4. Get rid of unsaturated fats.
There are two major types of fat; saturated and unsaturated fat. Saturated fats are not healthy for your body. They can lead to an increased amount of cholesterol in your blood and put you at risk of having heart disease.
Foods that contain saturated fats include cakes, butter, biscuits, pies, yards, etc. Instead of these, you can go for foods that contain unsaturated fats like olive oil, vegetable oil, avocado oil, and less-fat spreads.
5. Eat more proteinous food.
Protein ranks high in the list of macronutrients (nutrients that you need in larger quantities). Proteins help you build and retain muscle mass.
If you are trying to lose some weight, then make sure to stick to proteins. They can decrease the levels of the hunger hormone (ghrelin), and thus help you control cravings.
They can also help you burn calories faster. Examples are beans, lean meats, eggs, and dairy products.
10 important life lessons.
6. Breastfeed babies.
Research shows that breastfeeding, especially exclusive, has a long-term impact on babies. While it is necessary for the healthy growth and development of the baby, it can also prevent the risk of developing diseases later in the baby’s life.
7. Cut down on high-carb foods.
Carbohydrates are the best sources of energy. They have a slow digestion rate, thus can help you retain energy for a long time.
However, you should take carbohydrates in moderation. Reduce the intake of foods that contain a lot of carbohydrates like rice, potatoes, bread, especially in old age.
They contain more sugar and regular intake can increase the sugar in your blood. People suffering from diabetes are advised to eat this type of food in a reduced quantity.
8. Stay hydrated.
Scientists have proved that constant intake of water promotes weight maintenance and may slightly increase the number of fat you burn daily. Also, drinking water before a meal can regulate the quantity of food you eat. You use it to substitute for beverages (which contain sugar and calories).
10 important life lessons.
9. Take more whole grains.
Whole grains are good sources of Vitamin B, fibre, minerals like Zinc, iron manganese, and magnesium. They also have low-fat content.
Whole grains reduce the risk of diseases such as cancers, heart diseases, and other health conditions.
10. Reduce salt intake.
Salt is an essential cooking ingredient and a source of sodium that your body needs. Nonetheless, salt can increase your blood pressure and also increase the chances of heart diseases and stroke in adults.
Adults and children over 11 years are advised to take not more than 6g of salt a day.
More Lessons From Healthy Diet
Eat smaller portions. This helps your food absorb and digest faster.
Fry and grill less. You can bake, boil, etc.
Eat out less, cook more often, to ensure that you eat healthily.
Ignorance of these 10 important life lessons can be dangerous to your health, so you should take them seriously.
Also, these lessons are for all. If you don’t have a health challenge, you can pay more attention to your diet to stay healthy. If you already have any health conditions, they can also help you manage your health.