Last Updated on the July 7, 2020
At this point, because of the growing number of medical illness taking place, a lot of people are now becoming health conscious. Apart from the fact that it is harder today to be ill and sick, it’s your duty as an individual to take care of yourself.
A lot of people might have asked why they have to be conscious. The answer is simple. Health is Wealth.
If you know this for a fact, then you should also know the advantages of eating whole meals. The thing is if you are well, you can maneuver and do things effectively. It is not all about your physical health. It is not only the body that you should take care of, but also your mind so you can be free from illness, injury and pain.
To obtain the advantages of a healthy diet, you change your lifestyle specifically your food buying habits. Accomplishing a good lifestyle needs discipline. One of the benefits of healthy eating is taking in the right type and amount of nutrients.
Since people nowadays care about their health, there are exercises and diet programs accessible to the public to help them all know how important good health is.
Healthy eating isn’t all about withdrawal or about impractical restraints. Proper nutrition is all about choosing nutritious foods. It is about taking the right quantity of things that come from the basic food groups so as to get the healthiest and happy life possible.
The most important part of eating is a well-balanced diet. Knowing the basics as well as getting a dietary balance amongst the five food groups could place you on the right track to living a happy and healthy life and promoting excellent well-being in general.
Dietary guidelines state that there are 5 basic food groups that one should address – protein, vegetables and fruit, whole grains, dairy as well as fats.
The 5 basic food groups pyramid
Food pyramid explanation
These groups of food are the primary resource of fiber for a healthy stomach. They are also the main source of minerals, vitamins, and beneficial carbohydrates. They promote lifelong energy, and most of all secure you against heart illness, certain cancers as well as diabetes. Studies have revealed that those who eat whole grains on a daily basis have a better heart.
Special Consideration: Whole grains have to be completed with 100 percent whole grain in order to get the best benefit of them.
It is considered as the essential building block for energy and development of the body. You need protein to build and mend body tissue. Lack of this substance could lead to slow body development, weak respiratory system, reduced muscle mass and it weakens immunity and your heart as well.Recommended: What Is Protein and What Do Proteins Do for Your Body?
Foods rich in protein includes:
- Lean meat (mainly poultry such as turkey, chicken)
- Fish (trout, tuna, salmon and sardines)
- Nuts (walnuts, pecans and almonds)
- Soy (veggie burgers and tofu)
- Beans (lentils, navy beans, black beans and other legumes)
Special Consideration: Concentrate on quality supplies of protein and purchase meat that doesn’t contain hormones as well as antibiotics.
More about sources and other information.
Vegetables and Fruits
These are the primary factor of a good nutrition. Vegetables and fruits are filled with minerals, vitamins as well as fiber that are essential for your body to work well. A lot of researches have discovered that proper ingestion of fresh vegetables and fruits can protect from possible illnesses like type II diabetes, heart disease as well as cancer. On top of that they are low in calories so they support weight loss as well.
A lot of health departments recommend that you aim for 5 parts of vegetables and fruits a day.
Good examples of fruits and vegetables are:
- Vegetables (broccoli, kale and mustard greens, dark and bright lettuce)
- Fruits (apple, oranges, bananas, berries and mangos)
Special Consideration: Eat an assortment of colors of vegetables and fruits. Those which are deeply and brightly colored have higher amounts of minerals, vitamins as well as antioxidants. Different colors provide various advantages. Make your plate as colorful as possible and have a portion of veggies for each of your meal.
The top 20 plants to eat.
These are rich in calcium that is essential for keeping healthy teeth and bones. Calcium is an important nutrient required so as for your body to stay strong and healthy. In addition, they are protein foods as well.
The best source of calcium is:
Special Consideration: Food experts suggest purchasing low-fat dairy products.
More about the health benefits of dairy below.
Excellent resources of fat nourish your cells, brain, and heart. There are 2 kinds of fats – unsaturated and saturated. The latter is found in processed foods and animal products. These are not good for your heart. They are notorious for raising bad cholesterol.
However, unsaturated fat is known to be ideal to your heart with its capability to lower harmful cholesterol and increase beneficial cholesterol or HDL at the same time.
Examples of fats
- Saturated Fats (margarine, pastries, chips, fatty meats and fried things)
- Unsaturated fats (olives, nuts and avocados)
Watch the video to learn about fatty acids.
Foods rich in omega 3 fatty acid could reduce the risk of developing cardiovascular illness, thus helping you avoid dementia and improve your focus, mood and concentration.
Related: Top Foods High in Omega-3
Healthy Eating Suggestion
An important factor for healthy eating which should not be taken for granted is to lessen or limit the intake of sugar, sodium and salt. Too much sugar or salt in the diet can result in high blood pressure and other heart issues.
Sugars could add to weight and health problems. Still, you can consume sweet foods through eating naturally sweetened products, sweetening your homemade meals and keeping away from carbonated drinks like juices and drinks.
Special Consideration: An enormous amount of sugar could be concealed in many foods and on the labels. You have to be aware when it comes to the things you are eating and carefully review the label of the food you are purchasing.
Knowing the basic groups of food will help you obtain your health objectives. It also helps you keep away from deadly illnesses and diseases. Eating healthy things that come from the 5 food groups will help you live a longer life. I hope this nutrition guide will help you to turn to a better eating habit.
- How many servings of each food group per day
Did you learn what are the basic food groups? Share with your friends!