Importance of Healthy Eating
This article will teach you the importance of healthy eating. Healthy eating is considered to be the foundation of a good health. A healthy diet consists of quality proteins, carbohydrates, vitamins, minerals, water, and heart-healthy fats.
The healthy nutritious food we consume plays a very important role in the day to day activity we perform. Proteins help us to maintain a healthy immune system by rebuilding the injured tissues.
Carbohydrates supply adequate glucose, good fat intake assist with the essential fatty acids which fuel our body.
Vitamins help us to extract energy from the food and act as antioxidants to protect our cells.
Minerals help us maintain strong bones, teeth, blood, skin, hair, and nerve function.
Maintaining a healthy weight is very important for a healthy life.
A person who maintains a healthy weight will be having less chance of getting heart disease, stroke, cancer, diabetes, and high blood pressure than a person who is overweight. We should maintain ideal body weight to stay healthy.
The ideal body weight for a man 18 years and above should be 50kg + 2.3kg for each inch over 5 feet, and for women, it should be 45.5 kg +2.3 kg for each inch over 5 feet.
How To Lose Weight With Healthy Food
The quality and quantity of food we take play a vital role in our weight and incorrect intake of this causes obesity.
Too much or too little intake of some foods also causes health issues.
We can maintain our weight with healthy food eating habits as under:
The correct intake of fiber in our diets helps us to maintain weight.
Women should consume about 25 grams of fiber a day and men 35- 40 grams.
Foods such as corn, beans, avocado, brown rice, lentils etc. are good in fiber.
Calcium and Vitamin D
Calcium and Vitamin D plays an important role in our body for strengthening the bones.
Both these nutrients if taken appropriately will help in weight loss success.
Daily recommended calcium intake for men and women age 19-50 years is 1,000 milligrams and age above 51 years is 1,200 milligrams.
Foods rich in calcium include milk, Yogurt, almonds, broccoli, cheese etc.
Vitamin D daily recommended intake for men and women age 19-50 years is 50:200 IU and age above 51 years is 70:400 IU.
Foods rich in vitamin D include fish, cereals, egg yolks, mushroom etc.
Also exposing your bare skin to sunlight is the most natural source of vitamin D.
The protein intake in foods is used by every part of the body to develop, grow and function properly. It helps us for feeling full longer and helps in maintaining weight.
People who take less-protein breakfast tend to feel hungrier than who take higher- protein and end up eating more calories in lunch making them increase in weight.
Foods rich in protein include seafood, white-meat, seeds, nuts, beans, lentils etc…
A healthy diet supported with good fats helps to lose weight to the great extent.
Fats are of two types saturated and unsaturated, eating polyunsaturated fat in place of saturated fats reduces harmful LDL cholesterol and improves the cholesterol profile helping in weight loss.
Examples of good fat foods are almonds, walnuts, olives, ground flax seeds, salmon, avocados etc.
Sufficient water intake increases the amount of energy or calories your body burns resulting in even more weight loss.
Substituting water in the place of sugary drinks like sodas, sports drinks, flavored drinks, sweetened milk, coffees, and teas will result in more weight loss.
A person should drink at least 2 liters of water daily.
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