The body requires energy and nutrition which is provided by different kinds of foods. These should be eaten in the right way, and at the right time.
Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as necessity. – Voltaire
EAT TO LIVE WELL If the ancient Egyptian pyramid symbolized energy at different levels, so does the food pyramid. Eating the right food, the right food, the right way at the right time is all important. Balance is the key word in your diet. The nutrients that provide calories for the maintenance of body temperature and growth and repair of the body are carbohydrates, proteins, fats.
BENEFITS Carbohydrates are the body’s main energy source. Proteins are needed for repair and regeneration of tissues. Fats provide the body with energy, and are also responsible for absorption of crucial fat soluble vitamins A,D E and K.
1 gram of protein = 1 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories.
Tips on the healthy eating
These are easy ways to improve your eating habits and decrease health risks such as high blood pressure and obesity.
Eat enjoyable and nutritious foods.
Avoid large meals, eat slowly and moderately.
Don’t eat if you are stressed out.
Learn to distinguish between hunger and craving.
Consume five to six small meals a day, of healthy foods, this raises your metabolism.
To preserve nutrients, eat freshly cooked food, rather than frozen, or packaged foods.
Substitute fried and fatty foods with great-tasting non-field options.
Watch your timing, if you eat too much after 9 p.m. you’ll gain weight.
Keep yourself hydrated on an average you need 8 to 10 glasses of water everyday.
Food Myths
Myth 1. Fad diets and “eliminate this food group” diets help weight loss
Fact: Eliminating foods is not the end all of the lose-weight game. The fruit diet, the non-carbs all protein diet, are lopsided diets. They lack essential nutrients and minerals, are difficult to sustain and in the long run harmful to your health. Your body needs a balanced diet that supplies you with diverse nutrients to keep you fit and energized.
Myth 2. You have to be thin to have the ideal body weight.
Fact : Healthy eating is not starving. Various factors such as your age, height, sex, genes, energy levels and lifestyle habits decide your ideal body weight. If by consuming excess fat, you are prone to heart disease, diabetes, stroke, high blood pressure, eating little to be thin can cause osteoporosis, low blood sugar and mood swings.
Understanding the food guide pyramid
CARBOHYDRATES SHOULD MAKES 55 TO 60 PER CENT OF YOUR DIET.
The base of the pyramid consists of the cereal, rice and pasta group. These foods contain carbohydrates, which our body needs in the greatest amount.
The next level of the pyramid comprises high-fibre carbohydrates such as fruits and vegetables. Fibre protects the body against the risk of heart disease, provides roughage, adds bulk to the food and keeps you feeling full. The rainbow-hued colourful spectrum of fruits and vegetables are rich in vitamins and minerals.
PROTEINS SHOULD MAKE UP 15 TO 20 PER CENT OF YOUR DIET.
The third level of the pyramid represents proteins. The body requires fewer servings of protein than carbohydrates. An active adult requires 0.8 to 10 grams of protein per kilogram of body weight. Examples of proteins are milk, eggs, meat and fish.
FATS SHOULD MAKE TO 10 TO 20 PER CENT OF YOUR DIET.
The fourth level is fats and oils, Good fats are found in vegetable (olive, sunflower, corn) oils, nuts, seeds, avocado, in some dairy products and wheat germ. Only a small amount of fat, as little as one teaspoon a day, is needed to meet the basic nutritional needs.
My friends call me a total health freak as I always end up talking and advising others how to stay healthy. I love to cook and likewise eat healthy. This blog has all the tips you need to lose weight and recipes which helps you acheive that goal.