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Thursday, 18 October 2018

How to eat right and remain healthy for all time


It is becoming clear today that leading experts in the fields of health and nutrition are beginning to agree more on what makes up a healthy diet, and this is based on scientific research. There is a general agreement on basic nutrition ideals, meaning that we need to consume foods that are well balanced and mostly made up of plants, and more akin to what is termed Mediterranean diet. This type of diet therefore should contain little or no processed foods, etc.
Eat nature, live nature (source: google images)


The following is a health guide as put forward by experts and it’s in agreement with the 2015 USDA recommendations as well as the ones developed by Harvard’s Healthy Eating Plate. It of course involves making a wise decision to consume whole grains, eating lean protein such as fish and chicken in place of red meat, taking plenty of water, making use of healthy oils, and getting at least 50 percent of your plate filled up with healthy produce.
Below are general guidelines that concerns everybody and this is very important if you want to live a very healthy life. When eating experts advise you aim at achieving a healthy body weight as well because obesity has been linked with so many chronic or acute diseases for either children or adults the world over.

Do Exercise

Scientific research has long proven that your diet alone is not all you need to be able to attain a healthy body weight compared to when your feeding is combined with habitual exercise. Physical activity also has many ways in which it benefits you. Experts therefore recommend you try and be physically active on a daily basis. If you’re overweight and you just manage to lose a little weight, that alone can make a world of difference in your health because it will lead to your blood pressure coming down and as such improving your glucose tolerance as well as blood lipids.
Exercise is a must (source: google images)

Drink plenty of Water

Experts for long have continued to advise that you drink enough of water and fluid generally. This means you should drink at least between 8 to 10 glasses of water each day; this will enable your body in its biological processes, particularly transporting nutrients to cells, as well as getting rid of wastes from your body.
The American Institute of Medicine (IOM) also urges the men folks to take in about 3.7 liters (about 16 cups) of water daily, while the women are advised to drink up 2.7 liters (about 12 cups) of water each day.
  • Eighty percent of this they say has to come from normal drinking water and other beverages, which do not include soft drinks, coffee or alcohol.
  • They say the other 20% must be sourced from the foods you eat, most particularly fruits and vegetables, which are made up of 70% to 95% water.
The water you’re to consume will depend on a number of factors, and your health is part of them - the nature of your activities (you must be active), and the kind of environment in which you live. You do not have to wait until you are thirsty before you take a drink of water, experts say (and most especially for the elderly). This is because by the time you must have felt the need to drink you may have already become a little dehydrated! For the elderly, you are advised to always drink water before you begin to think you’re thirsty because your sense of thirst tends to decline as you get older.
Water - the source of life (source: google images)

Going forward, it is noted that the following steps are highly required especially as regards healthy eating according to expert studies:
Eat right
·         Reduce your consumption of refined carbohydrates and sugars.
·         Eat fats and oils that are most health beneficial such as monounsaturated ones
·         With or without the addition of lean meats, fish, poultry and seafood, eat lots of whole plant foods, especially vegetables.
Mediterranean type diet (source: google images)

Bottom-line here is captured in the following categorisations made by the Harvard School of Public Health in its publication – The Nutrition Source: “High-quality foods include unrefined, minimally processed foods such as vegetables and fruits, whole grains, healthy fats and healthy sources of protein – the foods recommended in the Healthy Eating Plate.”
In as much as quality counts, it says there is no one particular good diet being that human beings vary in both genes and lifestyle. Yet it explains conversely that certain food versions are nevertheless to be regarded as scoring below the mark. You have to guard against these.
Lower-quality foods include highly processed snack foods, sugar-sweetened beverages, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods such as potatoes,” it says.

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