Healthy eating habits with regular moderate exercise are mainstays for a sound lifestyle and a long lifespan. To establish a healthy eating pattern, it is important to understand the types of food and the nutritional requirements of our bodies.
Healthy Eating Habits:
Healthy eating helps to manage weight including a variety of healthy foods. Add a set of colors to the plate. Dark, leafy greens, tomatoes, and oranges are rich in nutrients, fibers, and minerals. Adding frozen peppers, onions, or broccoli to omelets and stews gives a quick and convenient boost of color and nutrients. The foods we eat can broadly be divided into three types: energy-rich foods, body-building foods, and protective foods.
1. Energy-rich Foods:
Energy-rich foods provide enough fuel to our body and mind to perform daily activities. Foods that can be categorized as energy-rich are high in carbohydrates and fats. Carbohydrates are the primary and instant source of energy for the body. They power every system in the body, including the brain, heart, muscles, and internal organs. They can be classified into simple or complex based on the complexity of the sugars they contain and the number of steps required to break them down before they can be utilized by the body.
Simple carbohydrates are ready to absorb and enter your bloodstream very quickly. They act as instant fuel. Avoid the carbohydrates except in high activity states. As all excess carbohydrate gets converted to fat and gets stored in the body. Complex carbohydrates take time to absorb and digest to provide more energy. Whole-grain bread, brown rice, whole-wheat pasta, and vegetables are rich in complex carbohydrates. They are also rich in important nutrients like vitamins and minerals. The other source of fuel for the body is fat. The body uses fat as a source of energy to exhaust the readily available carbohydrates.
Related read: 10 Benefits of Eating Healthy Food
2. Body-building Foods:
Body-building foods are the ones that make our bodies strong. They help in building the muscles and bones and help in the repair of damaged or aging tissues. Protein-containing foods are the primary source of body-building foods. A low protein intake can lead to poor health, tiredness, fatigue, and muscle wasting. Meat, fish, poultry, lentils, beans, and milk products are the primary sources of protein. Protein is also present in different vegetarian diets. Spinach, cauliflower, mushrooms, pulses, nuts, amaranth, grains, and oilseeds are rich in proteins.
3. Protective Foods:
Protective foods protect the body free from harmful infections, deficiency disorders, and cancers. Some of these nutrients are also vital for essential functions in our cells. Protective foods contain generous amounts of vitamins, minerals, and other essential nutrients. They provide a natural defense against a wide range of diseases. These foods also contain abundant antioxidants that neutralize free radicals. Free radicals are byproducts of aging and metabolism. They can cause tissue damage and cancer-like conditions if unchecked. Vegetables, fruits, nuts, and grains are the primary sources of vitamins and minerals. Spices and green tea are good sources of anti-oxidants.
To grow strong and remain healthy, it is necessary to choose foods from each of the groups every day. While choosing your food: Aim for balance, look for variety, and practice moderation.