What Are The Benefits Of Eating Healthy?
Of the many benefits of eating healthy, perhaps the most important is the effect of good nutrition on our health. We have always known that deficiencies in certain vitamins and minerals can cause disease. However, there is mounting scientific evidence that optimal levels of nutrients in our bodies can actually prevent disease. Eating well can combat diseases that are prevalent in modern society such as heart disease, cancers and type 2 diabetes.
This is because the foods we eat today are loaded with the three “satans”: sugar, salt and saturated fat! By cutting back on these unhealthy ingredients, we can dramatically improve our health profiles. Of course, an additional benefit of healthy eating is weight control. You can achieve your ideal weight by following a healthy eating plan. If you make it a lifestyle change, you will be able to maintain a healthy weight for the rest of your life and reap the full benefits of eating healthy.
Top 5 Benefits Of Eating Healthy:
Weight Control. Eating a balanced healthy diet goes a long way to keep your body in shape and maintain a healthy weight. It is also vital to supplement this healthy eating program with exercise. The Victorian State Government advises that we should aim for at least 30 minutes of physical activity every day. Both aerobic and anaerobic exercise is needed to help you maintain a healthy weight. Remember that regular exercise helps to build up your immune system as well as improving your overall health.u
Disease Protection. This is one of the most important benefits of eating healthy. You can lower your risk of developing many diseases. Common modern-day diseases such as diabetes, hypertension and cardiovascular disease can be prevented with optimal levels of nutrients in your body. In addition, reducing your consumption of saturated fat, sugars and salt alone can have a significant impact on your well-being.
Boosts Energy Levels. One of the benefits of eating healthy is that you can keep your body fuelled with the necessary components it needs to keep you feeling vital and energetic. Energy production in the body is dependent on the foods we eat. To keep your energy levels high, you need to consume a balanced diet with foods from all the food groups including dairy, wholegrains, healthy fats, fruits and vegetables.
Sleeping Better. Over-eating and consuming lots of junk food can have a devastating effect on your sleep patterns. Toxins that are released into our bodies from unhealthy foods can affect the quality and quantity of sleep. People who don’t get enough sleep are also at risk of developing weight issues. Lack of sleep can make you feel irritable and tired. Develop healthy sleep habits including a consistent sleep schedule, relaxing before going to bed and avoiding caffeine before bedtime.
Live Longer. The science is clear. Diet has a powerful effect on longevity. The key to keeping yourself feeling young is to eat a balanced diet and limit foods that contribute to chronic inflammation. Silent inflammation is the underlying cause of many diseases and eating a healthy diet can reduce inflammation. A balanced diet is one that emphasises nutrient-dense foods. This has been captured well in the new healthy food pyramid.
How To Eat Healthy
The key to eating healthy is firstly to balance intake of calories with energy expenditure. If you overeat, you will put on weight. Secondly, you need to eat a balanced diet with the correct proportions of proteins, carbohydrates and healthy fats. Fruits and vegetables should be an integral part of your diet. These healthy foods are low in calories and densely packed with nutrients.
- Eat wholegrain carbohydrates instead of refined varieties. Like brown rice and bread. These contain more fibre and will keep you feeling fuller for longer.
- Have at least 5 servings of fruits and vegetables a day. These are packed with nutrients.
- Have oily fish like salmon at least twice a week. Oily fish are high in Omega-3 fats and have anti-inflammatory properties.
- Keep consumption of red meat to a minimum as it it is high in saturated fats.
- Cut back on sugar, salt and saturated fat. Sugar is high in calories and low in nutrients. Too much salt can lead to high blood pressure. Saturated fats can increase cholesterol and lead to heart disease.
Benefits Of Drinking Water
The benefits of drinking water are numerous. Water is critical to life and plays a critical role in survival at it transports nutrients to every cell. Furthermore, water flushes out toxins and wastes that accumulate in the body and also regulates body temperature. When you are trying to lose weight, water helps supress appetite and is an excellent substitute for sugary drinks. As you lose weight, you also lose fluid, and can end up being dehydrated if you don’t top up. Remember that you also lose water through sweating, so if you engage in exercise, drink more water.
It is important that you drink the right type of water to protect yourself from environmental toxins. Filtered tap water is the best type of water you can have, as bottled water and unfiltered tap water can contain toxins. Water from plastic bottles is can be harmful as the plastic container is made with phthalates, which is a contaminant.
How Much Water To Drink?
Most health guidelines advise that you should drink at least 8 ounce glasses of water a day. A good way of judging whether you are drinking sufficient water is to check that colour of your urine. It should be only slightly yellow, or colourless. If your urine is dark, you probably need to drink more water. By the time you start to feel thirsty, you may already be a little dehydrated, so keep drinking water in sips right through the day to obtain the full benefits of drinking water. Water also aids detoxification, therefore, aim to keep your urine as light in colour as possible.
Eating Healthy On A Budget
The benefits of eating healthy do not have to be sacrificed even if you are on a limited budget. Generally, a healthy balanced diet is one that limits the intake of saturated fats, simple sugars and salt and increases the consumption of fruits, vegetables, whole grains and nuts. A balanced diet needs to provide you with sufficient amounts of carbohydrates, proteins, fats, vitamins, minerals and high fiber foods. It is possible to include all these food groups in your meals even if you are on a tight budget.
Eating Healthy At Home
One of the best ways for eating healthy on a budget is to cook meals at home rather than eating out. If you focus on healthy nutritious meals made up of basic ingredients such as fresh fruit and vegetables, whole grain foods, lentils and legumes and cereals rather than junk food, you can save money as well as provide a balanced diet for your family. Eating healthy on a budget is easy if you set aside 30 mins each week to write down a healthy meal plan and create a healthy eating menu in advance, which you can use as the basis of your shopping list.
- Include vegetables in all main meals. You do not need to buy organic. Buy vegetables that are in season and grown locally.
- Eat healthy snacks such as fruits or vegetables.
- Include whole grains in your meals, such as brown rice, brown pasta and whole grain breads. Most store branded generics are just as good as the branded products; in fact, some of them are made at the same factory.
- Substitute full cream milk with low fat or skimmed milk.
- Freeze left-overs. This is a cheaper and healthier option than take outs.
Developing Healthy Eating Habits From Young
Are your kids eating healthy? Trying to make your kids eat their “veges” with their meal can be a tough ask, as children today have a huge variety of junk food easily available to them, which modern parents pressed for time often resort to. However, it is vital that as a parent you make sure that you provide your kids with the most nutritional meals and ensure that they develop lifelong habits for good health. Children today live a pretty much sedentary lifestyle, with little exercise and outdoor activity. They would much rather watch cartoons and play video games than go play ball outside. Its not a surprise that a large percentage of kids are faced with obesity at such an earlier age.
How You Can Help Your Kids Eat Healthy
The best way to get kids eating healthy is to gradually help them develop healthy eating habits. Obviously this is easiest done when you start from day 1! However, its never too late. Replace unhealthy options with healthier foods one at a time. Below are a few ways that you can help your kids develop healthy eating habits:
- Have specific meal times and try include the whole family at these times.
- Serve a variety of foods. Include vegetables and fruits in appetising ways
- Show your kids how healthy food can be delicious, by eating it yourself.
- Let your kids help you prepare the meals. That way they will feel more involved
- Avoid food battles. Ask your kids what they would like for dinner and spice it up with all the healthy stuff