Healthy eating means eating a variety of foods that give you the nutrients which you need to maintain your health, feel good, and have energy. A healthy diet should provide you with the right amount of energy (calories), from foods and drinks to maintain energy balance.
Energy balance is where the calories taken in from the diet are equal to the calories used by the body. Nutrition is important for everyone. When combined with being physically active and maintaining a healthy weight, eating well is an excellent way to help your body stay strong and healthy.
Foods from the basic food groups provide the nutrients essential for life and growth. These foods are also known as ‘everyday foods’. Each of the food groups provides a range of nutrients, and all have a role in helping the body function.
The Basic Food Groups Are:
• Breads, cereals, rice, pasta, noodle, and other grains
• Vegetables and legumes
• Milk, yoghurt, cheese and/or alternatives
• Lean meat, fish, poultry, eggs, nuts and legumes.
Obesity is a medical condition that occurs when a person carries excess weight or body fat that might affect their health. Foods and drinks provide the calories we need to go about our daily lives, but consuming more calories than we need over a period of time will cause weight gain. This is because, any extra calories we consume but we don’t use, will just be stored as fat.
How much energy you need from foods and drinks depends on many different things, such as your height gender age and how active you are.
9 Nutrition Tips For Better Health
- Drinking enough water can have numerous benefits.
Drinking water relieves fatigue, improves weight loss, helps in digestive, flushes out toxins, treats headaches and migraines and promotes healthy skin.
- Color your plate with different fruits and vegetables
Fruits and vegetables are loaded with fiber, vitamins, minerals, and antioxidants
- Minimize Your Intake of Added Sugars
A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.
- Make Sure to Eat Enough Protein
A high protein intake can boost metabolism significantly while making you feel so full that you automatically eat fewer calories. Choose low fat protein options.
- Avoid Refined Carbohydrates
Refined carbs have very low nutritional value (empty calories) and at the same time, it is high in calories which lead to obesity.
- Do Some Exercise or walk
Doing exercise is particularly effective in reducing belly fat which builds up around the vital organ in the abdomen. Reducing belly fat lead to major improvements in metabolism.
- Track Your Food Intake Every Now and Then.
This is important to know how many calories and what type of food you are eating. It is also essential to make sure that you’re getting in enough protein, fiber, and micronutrients.
- Avoid processed junk Food and eat real food instead
Most fast food, are loaded with carbohydrates and fat and contains a small amount of fiber and vitamins. The processed meat contains a lot of saturated fat and salt which have a negative effect on heart, blood pressure and body health.
- Don’t forget you nuts
Despite being high in fat, nuts are incredibly nutritious and healthy. They are full of magnesium, vitamin E and fiber.
Body mass index (BMI)
Body mass index (BMI) is a tool that doctors use to assess if a person is at an appropriate weight for their age, sex, and height. The measurement combines height and weight.
Body mass Index categories:
You can calculate your body mass index by using the following formula:
BMI = Weight ‘kg’/ (height ‘cm’)2
- BMI between less than 18.5 indicates that a person is underweight.
- BMI between 18.5- 24.9 indicates that a person is in a healthy weight.
- BMI between 25 and 29.9 indicates that a person is carrying excess weight “overweight”.
- BMI of 30 or over suggests that a person may have obesity.