to eating healthy food is an important decision in life since
you'll have lower risk in getting health problems in the future
like cardiovascular diseases, hypertension, high blood cholesterol
levels, diabetes. Many health problems like mentioned above are
associated with bad eating habits and poor nutrition. People who
eat healthily tend to live longer than those who don't. So if
you want to change this, you have to make the effort to adopt
good eating habits which will just benefit you in the long run.
you should always keep in mind is moderation. You can lead a healthy
eating lifestyle but it does not mean you have to sacrifice your
body and can't eat anything unhealthy at all. You can please yourself
from time to time and eat your favorite junk food or snack. This
is called moderation and you're not doing it everyday.
Most of the
times, you will avoid junk food, high sugar and high salt foods
and foods high in saturated fats. Canned foods and already packed
foods either dry or frozen should be consumed in moderation as
many of them contain sodium which is used to preserve them. You
can read the ingredients on the products to know more. Avoid animal
fats as far as possible but a little won't do too much harm. Animal
fats are saturated fats and can come in the form of beef, poultry,
butter, milk, cheese, lard amongst others. If consumed excessively,
you're at risk of getting heart problems like artery clogging
which can result in a stroke. Cakes, chocolates and high fat pastries
should be limited since they are high in sugar and saturated fats.
should include most of the following:
Protein Food - Fundamental for the proper functioning of
our body. Protein is made up of amino acids which are needed for
hair growth, nail growth, skin regrowth(when injured), muscle
building and maintenance and others.
breast, skinless turkey breast, lean red meat, lean pork, egg
whites, tuna, salmon, trout, herring, white fish, low fat cheese
like cottage cheese, skimmed or low fat milk, red lentils, red
According to research, the oil found in salmon, trout, herring
and other oily fishes are beneficial for the heart but also helps
mentally. Eating at least 2 oily fish dishes per week is highly
Complex Carbohydrates - Vital for our body and provides
the necessary fuel and energy to fulfill our daily activities
like working, exercising and being active.
sweet potato, taro/yam, manioc, pasta, rice, bread, broccoli,
green beans, asparagus, tomatoes, dry beans, brussel sprouts,
cauliflower, cabbage, garlic, onions, pumpkin, cucumber and eggplant.
According to research, broccoli, tomatoes, garlic and onions have
antioxidant and anti-cancer properties. Wholewheat pasta, wholewheat
bread and brown rice are more nourishing than white pasta, white
bread and white rice. The last three are refined.
Healthy Fats - These type of fats consist of monounsaturated
and polyunsaturated and they come mainly from plants. They can
reduce blood cholesterol levels and boost the good cholesterol.
Fats - Olive oil, canola oil, peanuts, olives, cashews, peanut
Polyunsaturated Fats - Salmon, sardine, herring, trout, soybean
oil, sesame oil, sunflower oil, walnuts, almonds
Most of them contain essential fatty acids like omega-3 and omega-6
which are beneficial for the body and mind as well like lowering
the risk of heart diseases, strokes, depression and hypertension.
is extremely important if you are eating healthily because what's
the use of choosing healthy foods but cooking them unhealthily
like adding excessive oil and fats. Recommended ways of cooking
are boiling, steaming, baked, grilling and lightly stir frying
in oil not deep frying in oil. The best are the first three.
Eating healthy food isn't complicated nor is it very difficult.
It's just a matter of will and once you get into this habit, you
will adapt easily. Just give it time and in the long run, your
body will reward you for it.
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.