How many women think that eating healthy is a sacrifice? And how many women think that it is an opportunity for self improvement? Well, for those of you who think it as a sacrifice, do you know about the numerous health benefits you can get with eating healthy? Healthy eating is not about starving, or depriving yourself of your favorite food or following stern nutritional plans, rather it is all about keeping yourself fit and healthy, felling energetic, good about yourself and balancing your mood. All that you need to know is some nutrition basics and how to make them work for you in the right manner.
Now are you wondering what is healthy food? Most of you get perplexed over what is healthy and what is not? What to eat and what not? Isn’t it? A human body basically requires right minerals, vitamins, proteins, carbohydrates and other nutrients to stay fit and healthy. Foods that contain nutrients, act as fuel for the body. For women who are nursing, nutrition is indispensable, since breast milk consists of nutrients that are required by the child to grow properly. These nutrients are then found in food, upon growing older.
Here is a glimpse of the benefits of “eating healthy” which ultimately leads to a better and healthy lifestyle:
1. A diet high in vegetables and fruits: Vegetables and fruits are considered to be one of the most nutritious and healthy foods found on the planet. These protect against numerous diseases such as heart diseases, certain types of cancers such as stomach, mouth, colon rectum cancer etc. They also help to minimize the risk of cardiovascular diseases, heart strokes, developing kidney stones and bone loss. These are also considered to be a good source of vitamins, minerals and fibers. Dietary fiber is known to relieve and prevent constipation. It also helps to maintain the body weight and lowers the risk of diabetes.
2. A diet rich in nutrients: Green leafy vegetables again are considered to be high in vitamin A, vitamin C, vitamin E and potassium. Diets that are rich in nutrients like potassium help to maintain healthy blood pressure. Fruits are also a great source of nutrients such as dietary fiber, vitamin c and folic acid. Folic acid helps the body to form red blood cells. Women who are in their childbearing age or women who become pregnant or even women who are in their first trimester of pregnancy are recommended to consume appropriate and sufficient folic acid from supplements as well as fortified foods.
3. Whole grains: Whole grains are believed to possess several health benefits for instance, weight management, reduction in the risk of developing coronary artery disease, reduction in constipation etc. Whole grains basically provide nutrients to the body like magnesium which helps to build muscles and bones and also helps to release energy from the muscles, Vitamin B which is essential for the proper functioning of the metabolism, allowing the body to release energy from the proteins, carbohydrates and fat.
4. Protein Foods: Protein is considered important for growth, energy and repair of the body. High protein foods are also considered a rich source of iron, vitamin B and vitamin D. Foods that contain protein include fish, eggs, meat, pulses, lentils, etc. It is believed that omega-3 fatty acids in the fish minimizes the risk of developing atheroma that is, furring of the arteries which causes hear attacks and angina.
5. Eat enough dairy and milk products: Dairy products such as yogurt, cheese and milk are an important source of calcium which is required for keeping the teeth and bones healthy. For sufficient calcium, it is recommended to consume three servings of this group in a day which includes:
.600 ml of milk
. 300 gm of yogurt
. 90 gm cheese
6. Starchy Foods: Foods such as cereals, breads, pastas, potatoes, rice etc are important energy sources for your body. They give you a feeling of fullness and also help to control your appetite, besides containing important minerals and vitamins for the body.
7. Don’t eat too much fat: A high fat diet always increases the chances of developing diseases such as strokes and heart disease. So therefore watch out for fat contained in processed foods, pastries, biscuits, cream, butter etc.
Therefore eating healthy not only helps you to stay fit but also helps you to cut down on your extra pounds if you are overweight. As a general rule, one third of your diet should consist of starchy foods, one third should consist of vegetables and fruits and the remaining one third should consist of proteins and milk foods.