Benefits of Healthy Eating

Be it to lose weight, maintaining skin health or keeping heart ailments at bay, healthy eating is a must.

What is healthy eating? It means including an array of nutritious food items in the diet. It involves eating in moderation. It is adopting a diet that is essentially low in fats and includes foodstuffs from other food groups like proteins, vitamins, minerals, and carbohydrates in the required amounts to support overall well-being.

Maintains Healthy Weight

Whether it is to get rid of extra pounds or looking for a healthy weight management program, following good eating habits is a must. Excess weight gain due to unhealthy eating habits can put a person in the risk zone of a wide range of diseases. All this can be avoided if food choices and eating habits are healthy.

Keeps Diet Related Health Issues at Bay

Unhealthy diet loaded with unsaturated fat and processed foods means the person is bound to fall prey to chronic medical problems like high cholesterol, diabetes, and hypertension. On the contrary, a well-balanced diet coupled with exercise ensures and maintains optimum fitness levels for the rest of the life. Following a healthy menu also promotes colon health and prevents the occurrence of intestinal disorders like constipation.

Boosts Energy Levels

The importance of good eating habits can be gauged from the fact that it provides adequate dose of essential nutrients, which allows you to remain active throughout the day. A healthy balanced diet acts like an energy booster and delays and even prevents the onset of fatigue. Thus, healthy eating gives ample energy for your daily chores as well as office work. Healthy foods contain the right nutrients that help to elevate energy levels, thus ensuring increased productivity and better performance at work.

Children are likely to suffer from stunted growth, if they are deprived of adequate nutrition. Learning and behavioral problems in children are often the result of poor diet. Obesity is alarmingly rising in children as parents tend to ignore unhealthy healthy habits of their kids. So, as a parent, you need to nurture good eating habits in children by serving them with a variety of vegetable recipes. These healthy foodstuffs can also play a crucial role to improve academic performance of your children.

Amplifies Beauty of Skin
Those following good eating habits are surely going to look more attractive as the foods incorporated in the diet nourish and rejuvenate the skin. Good nutrition can also successfully treat acne affected skin.

Caution
Overeating healthy and nutritious meals can also cause a wide range of health problems. So, the key to reap benefits of a healthy diet is to have food in moderate amounts. One has to stop the habit of eating two large-sized meals. Having 5-6 small meals can work wonders to strip the body off its excess fat. Watching television or chatting during meals increases the risk of eating more food as well as reduces the satiety value of food. So, it is best to avoid these activities when having meals.

It won’t be wrong to conclude that to lead a longer fulfilling life, one needs to adopt healthy eating habits. Patients with pre-existing disorders wanting to improve their quality of life can always trust this age-old remedy of healthy diet and exercise.

Nutritious Meals

If you have growing children in the family, it is very important to have nutritious meals in their diet. Kids need many basic nutrients at this age when their bodies are growing and need a constant supply of vitamins and nutrients. Thus, the five basic nutrients required for a growing body are, proteins, minerals, fats, vitamins, and water. Thus being a parent, your responsibility towards your child is to take care of his/her eating habits and providing them all they need.

Easy Nutritious Meals
Children are very irresponsible when it comes to eating habits. They love to eat the things that they shouldn’t be eating and dislike the healthy ones. If you have a growing child like this, the following list is the best way out of this problem. You can categorize these meals into three for all three meals in the day and also have healthy snacks to accompany them.

For Breakfast
Since breakfast is the most important meal of the day, make sure, your kids eat all the possible healthy foods needed by their body. Meals for kids should be the most filling and healthy with all the required nutrients and supplements needed.

Whole grain cereal with skim milk and banana slices.

Scrambled eggs made with skim milk and low fat cheese, whole wheat toast, fruit cup.

Granola bar, low-fat yogurt cup, glass of orange juice.

Oatmeal made with skim milk and mixed with raisins and cinnamon.

Banana, peanut butter onto a bagel.

Toasted English muffin topped with one slice Canadian bacon along with a cheese slice, and a fruit cup.

Breakfast burrito made with egg substitute, diced vegetables, low-fat cheese, and salsa wrapped in a whole wheat tortilla.

Omelet made with egg substitute, vegetables, low-fat cheese.

Fruit cobbler with canned fruit, topped with low-fat granola cereal, and a vanilla yogurt.
For Lunch and Dinner
Lunch and dinner are also important meals. These meals keep you energetic through the day and don’t let our body go weak and also provide glucose.

Vegetarian chili with beans, vegetables, and whole wheat noodles.

Whole wheat pita with hummus, turkey slices, cheese slice, and chopped vegetables.

Vegetable beef soup with whole wheat toast and an apple.

Barbecued baked chicken with steamed vegetables and brown rice.

Peanut butter and banana sandwich on whole wheat bread.

Spaghetti with whole wheat noodles, meat sauce and side salad.

Baked potato topped with steamed broccoli or chili with beans, and low-fat cheese.

Roll up black beans, salsa, and mozzarella cheese in a whole wheat tortilla.

Chicken stir-fry with mixed vegetables and served over brown rice.

Tuna casserole with whole wheat noodles, low-fat cottage cheese, and peas
With these nutritious meals for children, I am sure you won’t find it difficult to figure out what to cook for your kids.

Healthy Foods That Fill You Up

The age-old myth, dieting means depriving yourself of food, has finally been shelved, thanks to the improvisations executed in the dietary programs which now have a lot to offer. These diet programs mainly include healthy foods that fill you up, without putting that burden of extra calories, fats, or cholesterol on you. As a result of this, these foods have become quite popular among several fitness enthusiasts and dietitians alike.

Healthy Foods That Fill You
A balanced diet is the one which provides you with all the necessary nutrients required by your body and at the same time, fills your stomach. For that, these foods need to have a significant amount of fiber, proteins, and water, among other nutrients. The presence of these nutrients helps in satiating the hunger in a healthy way.

Whole Grain

Whole grains, such as oatmeal, flaxseed, barley, and wheat, have numerous essential nutrients, including proteins and fiber, in them. In fact, proteins and fiber, which are found in significant amounts in whole grains, fill you for a longer time. If you eat refined white bread, you won’t crave for food all over again. However, whole wheat bread is bound to keep you filled for a longer period and at the same time, provide you nutrients which are essential for your body.

Eggs

Try to avoid eating egg yolk as it can raise the cholesterol level. Egg whites are rich in various proteins, minerals, and vitamins necessary for your body. The cooking method plays an important role as well. Eating low-fat egg salad or hard-boiled eggs is a wise option. Make sure that you use as little oil as possible when cooking them, as a large amount of fats we consume through fried eggs comes from the oil we use.

Fruits and Vegetables

Majority of the fruits and vegetables we consume are rich in fiber, but the problem is that we are not really keen on eating them, and when we do, the portions are very small. Other than their fiber content, which fills you up, fruits and veggies also contain various vitamins, minerals, and antioxidants. More importantly, they have plenty of water content, which tends to add bulk to your meal, thus making and keeping you full for a long time. The nutrient content, especially in vegetables, keeps you healthy, while the fiber keeps you full. The best method is to include fruits and vegetables in your meals, so that you get ample proteins from other foods and fiber from them.

Fish

Various fish, including salmon, tuna, and mackerels, are beneficial to satiate your craving for food. They are rich in healthy fats which add volume to your meals and thus, make you feel full. At the same time, they provide some of the most vital nutrients to the body, including vitamins and omega-3 essential fatty acids. The inclusion of fish in your diet will help you lower the bad cholesterol and increase good cholesterol in the body, thus ensuring that you never experience heart problems. More importantly, the protein content in these fish takes time to digest, which keeps you full for a longer time.

Nuts

Nuts are indeed high in fats, but these are healthy fats which are beneficial for your body. Like most of the healthy foods that we have been talking about, even nuts are loaded with proteins and fiber content. They also provide antioxidants which help you in fighting harmful free radicals. You can eat them roasted or stir fried. They may be small, but they are power packed with all the essential nutrients.
The best thing about these foods is that they keep you filled for a longer period, thus making sure that you don’t overeat or take to unhealthy fast food. Taking that into consideration, there is no questioning the fact that they deserve a place in your daily meals.

High Energy Foods

If you feel weak and tired all the time, then this may be a cause of insufficient intake of essential nutrients. Include high energy food items in your daily diet and notice the difference.

The role of high energy foods is to provide our body with the much-needed energy required to perform daily activities. Foods rich in complex carbohydrates, proteins, vitamins, minerals, and which are low in sugar, cholesterol and fats act as energy boosters for the body. Complex carbohydrates provide long-lasting energy to the body. Protein not only helps to release energy, but also acts as a back-up energy providers when carbohydrates are not available. Bananas, eggs, and nuts are top energy-boosting foods that can be easily included in the diet. Most of the foods mentioned below provide energy and are also rich sources of vitamins and minerals.

Healthy Energy-boosting Foods

Whole Grains

Being complex carbohydrates, whole grains are the best energy foods for athletes. Moreover, whole grain foods contain high amounts of fiber and antioxidants, and thus, prevent various health problems. Whole grains digest slowly, and therefore, provide you with long-lasting energy levels. E.g.Cereals, whole grain bread, brown rice, quinoa, oats, and pasta.

Legumes

One of the important features of legumes is, they are low in glycemic index and hence are ideal for diabetic patients. They are excellent sources of complex carbohydrates. They absorb the bad cholesterol in the body and help to maintain a healthy cholesterol level. Legumes are rich sources of important minerals required by the body, which include, potassium, magnesium, calcium and iron. E.g. Baked beans, lentils, chickpeas, and kidney beans.

Vegetables and Fruits

When cooking vegetables, try steaming or microwaving them to retain their nutrients. Vegetables like beet, carrot, cabbage can be consumed in their raw state for maximum health benefits. If you are trying to lose weight, leafy vegetables are useful. Vegetables like cabbage, broccoli, and spinach are high in nutrients and energy. Fruits like oranges are high in vitamin C, which helps to relieve fatigue. E.g. Apple, banana, pear, citrus fruits, grapes, avocado, spinach, yams, carrot, and potato.
Dairy Products

Dairy products are the major sources of dietary calcium for the body. Their intake boosts the energy levels without significantly increasing the total calorie or fat intake. E.g. Milk, low-fat cheese, low-fat yogurt, and skim milk smoothies.

Nuts and Seeds

Nuts and seeds are loaded with proteins, vitamins, minerals, antioxidants, and healthy fats which act as a great source of energy for the body. Snacking on a handful of these nuts and seeds can keep you full for a longer time, keeping your energy levels up.E.g. Almonds, walnuts, pecans, cashews, soy nuts, sunflower seeds, sesame seeds, and Flax seeds.

Non-vegan Foods

Non-vegetarian foods are rich sources of protein and vitamins, especially vitamin B12 which is not available in plant sources. Though proteins obtained from animal sources are essential for the body, they should be consumed in moderate amounts. Red meat contains a high amount of saturated fat which can lead to heart diseases. Fish are low in fat and are good sources of protein, vitamins, and minerals. E.g. Fish, Meat, Chicken, Lamb, Pork, Turkey, Veal, Beef, and Shellfish.

Energy-enhancing Foods

Biscuits, cakes, desserts, egg, pulses, peanut butter, pea and ham soup, bran muffin, juices, high protein energy bars, smoothies, soups, etc. are great sources of energy, but must be had in moderation, to complement your diet in the right way.

Our body converts the energy stored in these food items into a form of energy that can be utilized by our body. So, when we talk about the calories present in a food item, it is actually the amount of energy stored in that particular food. Thus, we can say that foods that are high in calories are a great source of energy. But, not all energy-providing foods are beneficial for the body. Many high calorie foods like those containing sugar, provides energy that last for a short time. Moreover, the calories supplied by such foods are quite unhealthy since they get converted into fats. But, there are many foods that are low in calories and provide enough energy to accomplish the daily tasks without posing any health problems. Thus, one should rely on low calorie foods for a healthy diet.

The foods mentioned above are great energy boosters and should be a part of a healthy diet. A nutritious diet is the key to a healthy life, but apart from it you should also exercise regularly to relieve stress and fatigue. So, eat a healthy, well-balanced diet and be active to stay fit and healthy.