Prevention is Better than Cure
Why is it so important to eat a healthy diet? What role does food play in health and certain diseases?
Can anyone get sick just by eating some of that [insert your favorite food] and none of that [insert your least favorite food]?
Whether you believe that food provides important protective substances for the prevention of chronic diseases, or not, it is a well-known fact that a fresh, varied diet stimulates the immune system.
The body’s natural self-healing powers become active when a healthy diet is maintained.
Patients suffering from different kinds of cancer and chronic diseases can tolerate the side effects of their treatment better if they consume more fruits and vegetables in the long term.
Certain measures such as surgery, radiotherapy or chemotherapy may often be necessary, however, these treatments are only directed against the disease.
To be healthy and to stay healthy, it is important to see the human being as a whole being.
Scientific studies have proven that a healthy and balanced diet decreases the risk of many chronic health conditions.
However, making significant adjustments in your daily meals can be frustrating.
In this article, we’ll show you how small changes in diet can result in big benefits without breaking the bank and losing your mind!
Top 10 DO’s and DON’TS of a Healthy Diet
1. DO eat with variety
Eating healthy does not mean you only live on carrots and apples. On the contrary, you can enjoy all types of food.
You can change your diet plan according to your needs. For example, if you work out a lot choose foods high in protein and great sources of energy.
Maintaining a balanced diet will provide your body with the most important nutrients in sufficient quantities.
2. DON’T avoid carbs
Proper digestion is important for essential nutrients to get to their destination.
A fiber rich diet will promote bowel activity and prevent constipation.
Thus, choosing whole grains like barley, brown rice and oatmeal is beneficial to maintain a healthy digestive tract.
3. DO eat 5 servings of fruits and vegetables a day
Fruits and vegetables contain very few calories and plenty of vitamins and minerals. They contain phytochemicals which experts attribute to numerous health-promoting effects.
The daily portion of 2 servings of fruits and 3 servings of vegetables is ideal.
How can you achieve the daily serving?
Start in the morning with sliced apples, a small banana or a handful of strawberries and mix with muesli for breakfast.
As a healthy snack, take slices of your chosen fruits and unsalted nuts to your workplace. Or peppers, kohlrabi or carrots.
Prepare your main meals with plenty of vegetables or eat a salad with kale, spinach or broccoli sprouts.
| Related: 12 Healthy Foods High in Antioxidants
4. DO increase your protein and calcium intake
Milk and dairy products such as cheese, yogurt or cottage cheese contain calcium and protein. These products should be eaten daily.
Fish should be on the menu once or twice a week because they contain iodine, selenium and omega-3 fatty acids—especially deep-sea fish.
Another great source of high-quality omega-3 fatty acids is krill oil. It is packed with these essential fatty acids as well as the antioxidant, astaxanthin.
On the other hand, meat should be limited to only 3 servings a week, especially red meat. Red meat when processed, may cause certain cancers.
5. DO choose the right kind of fat
If possible, use vegetable oils like olive oil, canola oil, and avocado oil in your cooking because they contain fatty acids and vitamin E.
Avoid those with hidden fats found in sausages, sweets, finished products and fast foods.
6. DON’T consume too much sugar and salt
Eat sweets occasionally because they are rich in calories you don’t need.
Too much salt is not good, either. Salt shouldn’t be more than 6 grams per day.
Choose products enriched with iodine and fluoride if you are going to use salt.
7. DO drink plenty of water
Water is an essential content of the body that doesn’t contain any calories.
When we sweat, the body loses a huge amount.
Therefore, 1.5 liters of water a day should be consumed. Unsweetened drinks like tea are also good.
Basically, liquids are not necessarily filling, so sweetened drinks are not satisfying, but rather fattening.
And at the same time, alcoholic beverages contain many calories and cause certain diseases like liver disease.
“The recommended daily limits for alcohol consumption are no more than one drink per day for women and two for men.” – Family First Intervention
8. DON’T use high heat when cooking
Avoid too high temperature when cooking and use as little water as possible so you don’t lose many nutrients.
This will also prevent the formation of harmful substances such as acrylamide.
9. DO eat slowly
Enjoying your meal consciously and eating slowly is a trick to the brain. This is because it takes 20 minutes before the brain tells the body it is full.
The faster you eat, the more food you’ll shove in your mouth before you feel full.
So eat slowly and enjoy every bite.
10. DO keep a regular exercise
Maintaining an exercise regimen makes it easier for the body to hold its own weight and prevent many diseases.
Take small walks in your daily commute to work or anywhere. Or do a quick 10-minute workout in your living room floor to keep a regular workout routine.
Today, what constitutes a healthy diet varies. One diet is very different from another and may contradict another, but it may be good for one person.
But a diet is not a one size fits all kind of thing.
Everyone has a different need from the rest of us. Some need more protein, others more carbohydrates or both.
Despite the requirements and contradictions, a diet should bring joy to life. It should NOT bring any more stress or anxiety.
Don’t deprive yourself because deprivation only causes more cravings and guilt feelings which are unhealthy.
Enjoy your shopping, preparation, cooking and most especially eating!