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Healthy Diet And Its Importance

A healthy diet can be described as eating balanced diet rich in vegetables, fruits, whole grains, proteins, milk free from fat, sea food, high fiber starchy carbohydrate, drinking water, low salt or sugar consumption, unsaturated fats and so on.

Important Facts On Healthy Diets

  • Eating a healthy diet steady helps the body to fight infectious disease, it helps to protect against malnutrition of all forms and also non communicable diseases like cancer, stroke, diabetes and heart disease.
  • Eating low quality diet and lack of daily exercise are leading global risks to health.
  • Some healthy dietary practices like breast feeding starts early in life, this helps with a child’s healthy growth and improves the brain development, and have long term health benefits such as decreasing the chances of being overweight or obese later in life.
  • Consumed calories (energy) need to be matched with calories expenditure. To avoid increase in weight, fat should be 30% or less in our diet, saturated fat should be less than 10%, trans-fat need to be avoided. Saturated fat, and trans-fat consumption are replaced with unsaturated fat.
  • Sugar consumption should be less than 10% of the total calorie consumption for a healthy diet and a mere reduction of this to 5% is great for more health advantage.
  • Salt consumption need to be less than 5g or less daily (≤2g sodium daily) will help in decreasing chances of stroke, heart problems and hypertension in adults.

    Taking A General Review

    Steadily eating of healthy diet helps to stop problems of malnutrition in all dimension and also some non communicable disease and some other problems. But, this days, urbanization, changes in lifestyle and raise in the production of processed foods had led to changes in dietary patterns. Lots of individuals now eat food with increased energy, fats, free sugars, salt and most people now do not eat enough fruits, vegetables and whole grains as dietary fibers, forms of healthy and balanced diet variety will differ from one person to another depending on personal behavior (gender, age, lifestyle and also kind of work or exercise), cultural background, locally available food and dietary customs. But, the main rule of what make a healthy diet is the same.

Healthy Diet For Adults

Adults should consume the following dietary sustenance:

  • Fruits, vegetables, legumes, nuts and whole grain (unprocessed)
  • Minimum of 480g of fruits and vegetables daily.
  • Sugar consumption s of less than 10%, that is 50g of sugar consumption from drinks and sustenance’s, this is free sugars in canned goods or sustenance’s.
  • Iodized salt consumption of not up to 5g (one teaspoon) daily.
  • Energy consumption from fat should be less than 30% from unsaturated fat from fish, avocado, nuts, in sun flower, soy bean, canola and olive oils, saturated and trans-fat should be avoided or reduced to ≤1% respectively.

Healthy Diets For Children And Infants

Within the first two years of a child development, maximum nutrition helps in healthy growth and improves cognitive development. It also helps the child to decrease the chances of being overweight or obese and developing non communicable disease later in life.

Healthy diet advice is for infants and children are the same to that of adults, but the following elements are also important.

  • Exclusive breast feeding is essential for infants for the first 6 months.
  • Breast feeding for infants should continue until the age of 2 years and above.
  • Breast feeding should be complemented with variety of adequate, safe and nutrient dense foods. Salt and sugar need to be avoided.

Advises On Maintaining A Healthy Diets

  1. Fruits and vegetables should be consumed to at least 400g, or five portions daily, this declares the chances of non communicable diseases and helps to ensure an adequate consumption of dietary fiber.
  • Adding vegetables in our meals.
  • Consuming fresh fruits and vegetables as snack.
  • Eating a variety of fruit and vegetables.
  • Eating fresh fruits and vegetables that are in season.
  1. Fat consumption should be reduced to less than 30%, this reduction helps to prevent unhealthy weight gain in the populace.

Also, the risk of some disease is covered by the following:

  • Decreased consumption of saturated fat to less 10%.
  • Decreasing the consumption of trans-fat to less than 1%.
  • Changing the consumption of both saturated and trans-fat with unsaturated fat (polyunsaturated fat).

Fat consumption s like factory processed trans-fat and saturated fat can be decreased by:

  • Replacing frying with steaming or boiling.
  • Using oil rich in polyunsaturated fats like sun flower and safflower oils, corn, canola, soy beans oils and avoiding butter, ghee or lard.
  • Consuming dairy products free from fat.
  • Decreasing the rate of consumption of baked and fried foods and prepackaged snacks and food (e.g. cakes, cookies, doughnuts, pies, biscuits and waters) that contain factory processed trans-fat in it.
  1. Consumption of salt (sodium & potassium) should be decreased to less than 5g per day, this helps in the prevention of more than a million death yearly. Too much consumption of salt (about 9-12g) and not enough potassium. Excess consumption of sodium without balancing it with enough potassium leads to increased high blood pressure which also might lead to heart disease or stroke.

Sources of these salt may include industrially packaged foods (e.g. processed meats and bacon, ready meals, cheese and salty snacks, hams and salami) or from foods frequently consumed like breed. Salt added directly during cooking (e.g. fish and soy sauce, stock cubes, bouillon) or direct consumption (table salt).

Excess salt consumption can be reduced by:

  • Going for packages will reduce sodium content.
  • Decreasing your daily salty snack consumption.
  • Avoiding sauces made up of salt or increased sodium when eating.
  • Decreasing the amount of salt and sodium condiments (sauces & bouillon) when cooking.

You need to check some manufacturers who are busy reformulating their products to reduce sodium contents and go for such products, you are encouraged to check nutritional labels to see the sodium percentage before buying or using it.

Potassium can likewise reduce or balance the negative effect of high amount of sodium in the body, this causes high blood pressure. Potassium can be induced into the body by fresh fruits and vegetables consumption.

  1. Consumption of sugars

Generally, the consumption of sugar in both adult and children should be reduced to <10% of the total calories consumption. And a further reduction problems associated with free sugar consumption s are;

  1. Tooth Decay,
  2. Overweight and Obesity,
  • Recent studies shows that excess free sugar consumption leads to increased blood pressure and increased serum lipids,
  1. Reduced free sugar consumption can reduce the risk of cardiovascular disease.

Consumption of Sugars can be decreased by the following:

  • Decreasing the rate of food and drinks contents with excess amount of sugars, like candies, sugary snacks and sugar sweetened beverages (carbonated and non-carbonated drinks, fruit and vegetable juices and drinks, liquid and powdered concentrates, flavored water, energy and sports drinks, ready to drink teas, coffees and so on).
  • Consuming fresh fruits and vegetables raw.
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The Basics of Healthy Diet Plans

Peas,banana, orange on health diet.

healthy diet plans



Healthy diet plans; what are they about? Eating in a healthy manner is viewed as perhaps the most essential plans with regards to weight reduction. It is critical to take note of that despite the fact that part control is fundamental, an individual should zero in on making the privilege healthy food alternatives. In all the diet plans that are viewed as healthy, an individual should add healthy foods and cut out on all foods that are viewed as awful. You may ask what awful foods are. These foods incorporate sweet foods and those that contain high fats. It is essential to give every one of these warnings to think of wonderful diet plans.

Healthy Diet Plans: The Basics

Remember that diet choices are vital basically on the grounds that, through healthy eating, you will have weight reduction and simultaneously, you will see fast outcomes which will cause you to appreciate a healthier life. It is along these lines essential to adhere to explicit healthy diet plans to have the option to appreciate every one of the advantages that accompany it.

There are a few rudiments of good diet alternatives that should be clung to think of an ideal decision. In that capacity, it is significant for a person to follow these nuts and bolts to accomplish the best outcomes. Quite possibly the most essential things is to build up a rundown of suppers which are to be taken for breakfast, lunch and supper. The rundown of these foods ought to be made out of the relative multitude of foods that are nutritious and simultaneously simple for you to appreciate. This is significant just in light of the fact that it doesn’t bode well making a rundown of foods that are not nutritious and simultaneously won’t be delighted in by the remainder of the relatives.

Try not to Make Your Healthy Diet Plans Complex

There are a few group who imagine that to accomplish the targets of having healthy diet plans; you should have outlandish foods or items that are pricey. Indeed, this isn’t correct on the grounds that you should simply to have some control which will make you go far in making healthy alternatives. After you have made the rundown, guarantee that the healthy diet is fused with a determination of vegetables, nuts, products of the soil among others. The significance of remembering these foods for healthy diet plans is that, they assume a significant part in fighting off hunger assaults and this thusly helps in keeping the glucose controlled. Guarantee that you put a restriction on such things as liquor and salt admission. Likewise, guarantee that you avoid upsetting circumstances for any of these  diet plans to work viably in your body.

The other fundamental thing about healthy diet plans is that there ought to be healthy carbs. When preparing any feast, it is profoundly fitting for a person to guarantee that she has chosen the healthiest sugars, for example, earthy colored rice and entire grain breads among others. Some different starches such white rice, white flour and white potatoes among others are viewed as awful carbs and ought to be kept away from when planning a diet.

It is essential to remember healthy fats for the diet plans too. This is on the grounds that they are vital pieces of your diet. Simultaneously, they are filling and fulfilling. Stick to monounsaturated fats as they are healthy to the body and simultaneously they secure the heart. All in all, all the great diet choices should have healthy protein which can be gotten from eggs, cheddar, lean meats and turkey bosoms among others.

Demonstrated Healthy Diet Plans For You To accomplish the better body through diet plans, you need that exacting nourishment plan, a demonstrated preparing system, and strong inspiration to make it work.

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Living A Healthy LifeStyle

We as human being need to be emotionally, psychologically, mentally and physically healthy, living a healthy lifestyle is essential as it does not only extend the longevity of life but it can help in improving the quality of our life. Our physical well-being and ability to control our own life activity can possibly increase our mental health greatly.

Some advanced area of health (physical & mental) are beyond individuals control as a result of this they are referred to health care. Hence things that can be done to improve quality health and lead a quality life are numerous.

Ways To Achieving a Healthy Lifestyle

Living a healthy lifestyle can be achieved in many ways, we can adopt numerous ways to improve the quality of our life. This may be from taking a healthy diet, steadily exercising, sleeping, avoiding alcohol intake and avoiding some harmful drugs to achieve a healthy body mind and soul.

Living a healthy life style is something an individual can develop on their own, the information here will help to guide us through maintaining or living a quality life style.

Eating A Healthy Diet

A healthy diet consist of fruits, vegetables, legumes, nuts and whole grain, fat-free or low-fat milk and milk products. Proteins from foods like seafood, lean meat and poultry, low in saturated, trans-fat, cholesterol, salt and sugars all within the specified daily caloric requirement. A healthy diet must contain the seven important requirements of a balanced diet which are carbohydrate, protein, fat, fiber, vitamins, minerals and water.

Carbohydrates supplies the body with the energy it needs to stay strong and healthy, protein is important for body building, fiber for bowel movements, fat, vitamins, minerals and water also help the body total metabolism and body cell building.

Avoid excess intake of red meat as it may be harmful to the body in the long run and may cause heart problems, cut down or fatty foods like butter, oils, junk food, chips and candy.

Performing Regular Exercise

Dong regular exercise help us to stay healthy in several ways, it help us to burn down stored fat accumulated in our body from the food we eat daily, it helps us to be more stronger and flexible, it helps to maintain depression, it help the body immune system, it help to maintain good body weight, it helps with strong bones and more.

A better way to exercise is at least 30 minutes of exercise 3 times a week will be okay, not doing exercise is not good at all because our body needs exercise steadily. Exercise such as walking or riding bicycle can be very nice.

Avoiding Alcohol Intake

Drinking of alcohol can destroy the state of a healthy person as a result of this alcohol intake should be minimized to the lowest limit. Cutting down or stopping of alcohol intake can save your health and money because too much excessive alcohol is very dangerous and can cause liver damage, fetal alcohol syndrome and accident in cases of drink and drive which can lead to death.

Avoiding Some Harmful Drugs

Drugs are generally detrimental to human health as it can generally destroy the state of a healthy and fit person. It is advised that you avoid harmful drugs like marijuana, methamphetamine, heroin or some pain pill that are not prescribed for us.

Sleeping

Getting enough sleep is very essential to living a healthy life style because lack of adequate sleep can cause depression, weight gain, anxiety, stress and madness. We need (5 – 8) hours of sleep daily for our body system to relax, cool down, metabolize and repair damaged tissues in our body. Yes our body is serviced when we are sleeping, so no sleep no service and this can lead to problem.

A Sound Mind, Body And Soul

A sound mind is responsible for making informed decision for ourselves, our job and our lifestyle and health as a result of this to have a sound mind, body and soul is important.

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