Healthy Diet: Beyond Medication For Your Body
By Treasure Mayowa
Health is wealth and a healthy and balanced diet is vital for healthy living. We are what we consume! Our intake can affect our immune system and serve as a source of contracting diseases.
A healthy diet is a form of diet that provides the body with essential vitalities and nutrition. It helps maintain and improves overall body function and health.
According to the World Health Organisation (WHO), eating healthy has long-lasting benefits on our health and body functionality. “A healthy diet helps to protect against malnutrition in all forms. Unhealthy diet and lack of physical activity are leading global risks to health,” according to the WHO.
Here are important tips for maintaining healthy diet
Eat Balanced Diet
Our bodies require a compilation of various food materials. No single food provides all the necessary nutrients required by our body. A balanced diet is a diet containing various classes of food in their right proportion. A balanced diet includes carbohydrates, proteins, fats and oils, vitamins, and minerals.
How does one know the adequate proportion of a balanced diet? Well, try to eat a combination of foods like maize, rice, wheat e.t.c with legumes like beans, lots of vegetables and fruits(very important) alongside food from animals like meat, egg, milk e.t.c. (with the exception of vegetarians who can backup with vegetables). Eat whole-grain food when you can as they are rich in fiber and nutrients. Food like maize and rice.
Also, it is important to note that breakfast should never be skipped. Breakfast is the most important meal of the day. It is the body’s first meal after being static for hours and should be taken regularly.
Drink lots of water
Water is important for digestion and regular bowel movement. But more importantly, for a healthy diet. About 1.5 litres of water is required daily. Water is and should be part of your daily diet. Set a daily reminder and follow through. You can never underestimate the value of water
Reduce sugar intake
You have probably heard a lot of times that sugar is not healthy or good. Well, that is correct. In maintaining a healthy diet, your sugar usage needs to reduce. Sugar isn’t only bad for the teeth but increases the risk of obesity. You can replace sugar with honey in some meal. Honey is both natural and healthy.
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Limit salt intake
You can’t take as much sugar, but salt, is that correct? Yes, it is what it is. Even much as salt is required to add taste to food, too much salt can increase the blood pressure. You can take salt but reduce the intake in your food and food preparation.
According to WHO, most people around the world eat too much salt. On average, it is said that we consume double the World Health Organisation recommended limit of 5 grams a day.
When cooking, it is advised to use salt sparingly and reduce the use of salty condiments. Reduce the intake of salty snacks and food. Check labels on food when shopping and go for products with lower sodium content. If we go along with this, our taste buds will adjust quickly and we will begin to enjoy our food once again.
Reduce fat and oil intake
In as much as fats and oil are included in our balanced diet, but excess consumption increases the chances of heart diseases and stroke. the World Health Organisation has said, “industrially-produced trans fats are the most hazardous for health and raises risks of health diseases by nearly 30%”
We can reduce fat and oil consumption in our food and diet. Instead of using oil, try boiling, steaming, or air-frying – this can reduce the usual oil that would have been used. Avoid “fast food” that contains high fat. Also, buy and eat chicken and fish instead of red meat which is higher in fats.