Eating healthy starts with making changes to your diet like adding whole grains, fresh fruits and vegetables, and cutting back on foods with high sugar, fat and salt contents. It may also involve learning more about moderation, balance and variety.
What are the benefits of eating healthy?
Maintain a healthy weight
One of the benefits of eating healthy is that it will help you maintain a healthy weight. You will be able to reach and maintain your ideal weight if your diet is rich in fruits, vegetables, whole grains and proteins such as lean meats. When you cut back on foods with high calories and fats you will not gain excess weight. With a healthy weight, exercise will be more efficient.
Stronger immune system
Your immune system will be stronger if you eat food with nutrients to help prevent diseases. If you get sick, healthy food will help you recover quickly. Fruits and vegetables with vitamin C will fight off viruses and colds. Healthy eating is one of the best and most effective ways to prevent and control most health problems. Eat natural foods instead of the packaged ones. You will be less vulnerable to diseases such as type 2 diabetes, high blood pressure, heart disease, certain types of cancer and age-related diseases.
You will feel better when you eat the right food. This is one of the benefits of eating healthy. Fruits and vegetables provide and help you maintain maximum levels of energy the whole day. You will have better muscles tone, think clearly and do more so that you have some more time for leisure activities. With a healthy diet, you will have a better social life.
Be mentally alert
Junk food may cloud your mind and make you feel sluggish so avoid eating them. Eat foods rich in vitamins, minerals and other nutrients which keep the brain functioning at optimum capacity. It will increase your mental awareness.
Other benefits of eating healthy include improved metabolism, balancing of nutrients in the body and reduced stress.
Unhealthy foods are linked to many health problems. Knowing what foods to avoid can help you get rid of the negatives from your body and improve your health.
Refined white flour, cereal and pasta are not healthy. This is because your body takes a hard time processing highly refined foods like it does with refined sugar. The best alternative to these foods are whole grain foods which are more nutritious and better tasting.
One of the unhealthy foods is sugar. Start by trying to eliminate sugar from your diet as much as you can. Sugar causes you to gain weight and makes your blood sugar levels fluctuate. Inconsistency of your blood sugar levels can put too much pressure on your pancreas. You should totally eliminate table sugar, if possible, and you also need to strictly limit sweetened foods.
Fats and oils, including saturated fat and trans fats are also considered unhealthy foods because they can cause cardiovascular diseases and problems with your blood circulation. These fats have twice the calories of carbohydrates and proteins which can result in weight gain. They should be significantly reduced, if not completely eliminated.
While most nutrition experts recommend people's consumption of fat calories at 25 to 30 percent, the average American diet includes more than 40 percent of fats, which is why many people suffer from obesity.
Excess salt is another common source of many health problems. Consuming sodium at high levels results in serious mineral imbalance within your body. Table salt should be avoided, and it's always a smart idea to avoid processed canned foods, salted chips and junk foods.
You need to stop drinking sugary drinks such as colas because they're just non-nutritious, empty calories that will make you thirstier and will make you crave more for another round of sugary drink. It's best to stick to pure water as it does a great job digesting food in your system to help flush out waste and toxins.
In your effort to lose weight and maintain good health, you need to avoid unhealthy foods to keep the excess fat off and to prevent diseases.
Inflammation is a part of the body immune system. However, when it gets out of control it can pose a risk to our health. It plays a role in obesity, heart disease and cancer. Various types of foods cause over activity of the immune system and can increase chances of inflammation to the body. There are however, natural anti-inflammatory foods that will be beneficial to you. Here are five of the best:
1. Whole Grains
The gospel of whole grains has been told and retold time and again. In addition to being healthy, they can also counter inflammation. This is because whole grain has fiber which can help curb the onset and severity of inflammation. But while you take whole grain foods, consider the sugar levels in some of them. Too much sugar can aggravate inflammation.
2. Fatty Fish
This is another great type of natural anti-inflammatory foods. Fatty fish such as salmon, tuna and sardines contain omega 3 fatty acids which are effective at fighting inflammation. If fish is not your cup of tea you may consider fish oil supplements.
Nuts are rich in calcium and come packed with vitamin E and some do contain omega 3 acids which are known to naturally combat inflammation. The best nuts include almonds and walnuts.
4. Green Leafy Vegetables
Other great natural anti-inflammatory foods are vegetables, especially leafy green vegetables. They contain cytokines and they are higher in vitamins such as calcium and iron which are all good at combating many kinds of diseases including inflammation.
5. Low Fat Dairy
Although sometimes dairy is related to inflammation as some people are allergic to the protein in dairy, it can also be used to minimize inflammation for those who are tolerant to dairy products.
fou don't have to resort to medication, either prescription or over the counter, to deal with inflammatory diseases such as arthritis. Go with the safer, healthier option which is natural anti-inflammatory foods.
Recent studies have revealed that pro-inflammatory foods accelerate aging process. Starchy, sugary foods are probably the poorest nutritional choices. In fact, they will help you pack some excess pounds and make you look and feel older than your true years. It is important to note that sugars cause tooth decay and have been linked with the high risks of obesity and diabetes.
The other pro-inflammatory foods that ought to be avoided are the common cooking oils. This is because they have high omega 6 fatty acids. However, they have low omega 3 fats. The imbalance between omega-3 fats and omega-6 fats is responsible for diseases such as cancer and heart disease. Surprisingly, they are used daily in restaurants and homes. The common examples of cooking oils include sunflower oils, corn, cotton seed, and many more.
The trans fats are also classified as pro-inflammatory foods. These types of foods are known for their whammy effect. They tend to increase the level of cholesterol. They also promote inflammation, resistance to insulin and obesity. The trans fats are usually found in fast foods, deep fried foods and those prepared by margarine.
Most people value dairy products without knowing they are pro-inflammatory foods. In fact, about 60 per cent of the world population is not able to digest milk. Milk has been known to trigger inflammation and other problems such as constipation, skin rashes, hives, acne, and breathing difficulties. Other than the obvious dairy products such as cheese and butter, there are foods with hidden dairy content. Such foods include breads, crackers, cookies, cream sauces, cakes, and many more. However, you should note that unsweetened yogurt is acceptable as long as users are not allergic to milk.
The list can go on. It is your responsibility to ensure you are eating anti-inflammatory foods. Before eating processed foods you should read the ingredients to ensure they contain safe contents.
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My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.