Dietary fat such as the kind you get from fish and olive oil is essential for good health as they regulate cholesterol levels in your body while promoting healthy cell function. Monounsaturated, polyunsaturated and saturated fat all play a role in this aspect of good health. On the other hand, the additional fat you often find in fried food should be minimised as they are largely polyunsaturated fat derived from processed vegetable oils such as soybean and rapeseed.
Due to their low threshold for oxidisation, overconsumption of polyunsaturated fat can lead to inflammatory conditions and the formation of free radicals. Sugar should also be limited — while the natural sugars present in fruits and whole grains are healthy, the refined sort you get with cakes and snacks can affect your weight and lead to metabolic diseases if consumed in excess.
Apart from eating foods from the above-mentioned food groups, there are three other healthy eating habits to maintain in order to keep your nutrition plan on point. Managing portion sizes is all about ensuring that you are getting the right amounts of nutrients and calories from your food.
Over-eating or under-eating deprives you of nutrients and can affect your weight, so always regulate your meal portions. When buying food, check out the serving sizes on the nutrition labels to see what amounts to a regular serving and how much it provides in terms of nutrients. Fresh, whole foods are the ones you will derive maximum nutritional benefits from. Always go for foods in their purest, unprocessed form such as fresh fruits, vegetables and meat when possible.
If you go with processed alternatives, pick those that have undergone simple changes such as dehydration and flash freezing to minimise nutrient loss. Also, keep an eye on the ingredients list to ensure that you're consuming as little additives with your food as possible. Consider tempering your salt intake with other herbs and spices to add a new dimension of flavour to your food. For example, basil, garlic, paprika and cayenne can turn an ordinary chicken breast dish into a gastronomical delight!
Salt is the most common food seasoning used in cooking, but too much sodium can lead to high blood pressure and hypertension, particularly with those who are already susceptible to said conditions. Maintaining a nutritious eating plan is simple enough; evaluating whether it's nutritious enough can be straightforward as well. Just look out for five simple enough indicators of whether you are getting enough from your food. This also means that it should support metabolic health through a number of means, such as promoting healthy hormone function, insulin sensitivity and physical recovery.
Monitoring your cholesterol levels and blood pressure is crucial because having a healthy weight doesn't discount the possibility of issues in these areas.
While dietary cholesterol doesn't have as much effect on blood cholesterol levels as we once thought, it can still be influenced by your overall dietary fat intake. On the other end, excessive sodium intake can lead to hyper-extension, of which one of the symptoms happens to be elevated blood pressure levels. The condition of your skin and hair are good indicators of the quality of your nutrition. If you are getting enough nutrients, your skin should be firm, supple and of a rich hue rather than flaking and pale.
Your hair should be smooth and strong rather than dry and brittle; unexplained hair loss is often a sign of malnutrition. Getting the right amount of nutrients and calories will help you stay energised due to its ability to promote restful sleep.
Your bowel movements reflect whether you are getting sufficient fibre from your diet, so if you find yourself being constipated, load up on more fruits and vegetables to get your digestive system going. While these five indicators of a nutritious diet may give your a decent idea of how to go about achieving your nutrition goals, getting the help of a certified nutritionist can help improve your odds of success while avoiding the common pitfalls.
A nutritionist can handle this easily and probably plan a more nutritious meal than you can. You can also get advice on food and nutrition, instead of searching through possibly unreliable sources on the internet and endlessly questioning their integrity.
No battle plan survives the first contact, and the same goes for nutrition plans. Benefits of Healthy Eating. Minus Related Pages. Benefits of Healthy Eating for Adults Picture of body identifying benefits of healthy eating for adults. May help you live longer Keeps skin, teeth, and eyes healthy Supports muscles Boosts immunity Strengthens bones Lowers risk of heart disease, type 2 diabetes, and some cancers Supports healthy pregnancies and breastfeeding Helps the digestive system function Helps achieve and maintain a healthy weight Download: Benefits of Healthy Eating for Adults pdf icon [PDFKB] Benefits of Healthy Eating for Children Picture of body identifying benefits of healthy eating for children.
To receive email updates about this topic, enter your email address. Email Address. Fruits, vegetables and grains offer important vitamins, minerals and phytochemicals.
Most have little fat and no cholesterol. They also contain fiber to help with digestion and prevent constipation. Research shows that eating a diet high in fruits and vegetables may help lower cholesterol and blood sugar and prevent heart disease. Try to make at least half or preferably all your daily grains whole grains. Foods made from whole grains are a major source of energy and fiber. Learn to read food labels so you can identify which grains are truly whole grains.
Select leaner sources of protein and try to use more plant-based proteins in your meals and recipes. Protein foods include animal sources meat, poultry, seafood, eggs and dairy products and plant sources beans, peas, soy products, nuts, seeds.
Cut back on less healthy foods. These are foods high in saturated and solid trans fats and added sugars and salt, such as cookies, ice cream, candy, sweetened drinks, and fatty meats like bacon and hot dogs.
These foods generally provide a lot of calories and minimal, if any, nutritional benefit. Have these as occasional treats but not every day. Reduce your sodium salt intake. Cut down on using canned, packaged and frozen processed foods. If you are buying these items, use the Nutrition Facts label to choose lower sodium versions of foods.
Rethink your drink.
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