Diet For Excellent Health

Our body is made up of the food that we eat every day. You might need a few weeks for developing healthy eating habits to be in the best shape of your life. The essential steps to eating healthy are to eat foods derived from plants like vegetables, fruits, legumes, peas, lentils, beans and whole grains mostly.

 

You must eliminate the highly processed foods and foods containing preservatives from your diet entirely. Make sure that the meat that you consume doesn't come from the ill-treated animals that are poisoned with a lot of antibiotics, hormones, etc.

 

Our bodies are extremely complicated and they need a balanced nutrition to function in the most efficient way. It is important to understand the composition of your diet to meet the nutritional demands of the body. We can classify the nutrients into two broad categories, macronutrients, and micronutrients.

 
 

Macronutrients

 

There are three macronutrients, proteins, fats and carbohydrates that our body needs to function. Each one of the macronutrients plays a specific role in our body. Our body needs these macronutrients in relatively large amounts for growth, development, maintenance and stay healthy.

 

Different foods contain macronutrients in different proportions. For instance, avocado is composed of 5% proteins, 75% healthy fats, 20% carbohydrates. Avocado is a fat-based food. If we compare it to a banana, it contains 95% carbohydrates and very small amounts of proteins and fats. The key to a healthy diet is to understand the role of the macronutrients in the body and alter your diet accordingly.

 
 

Proteins

 

Proteins are the building blocks of our body. We don't need proteins only for the growth of muscles but also for the repair and the regeneration of the body tissues. We need proteins for a healthy immune system and good endocrine function as well.

Proteins contain amino acids that play a range of different functions in our body. There are 20 amino acids that our body need and out of them, there are 9 essential amino acids that are found only in certain foods.

Some of the good sources of protein are beans, legumes, pulses, seeds, nuts, avocado, fish, dairy, eggs, meat, etc.

 
 

Fats

 

Fats are the essential part of a healthy diet. Fats should account for 15-20% of your diet. They improve the functioning of our cells and protect the internal organs of our body. They are necessary for a good cardiovascular health and the development of the brain.

Fats are necessary for the absorption of different vitamins and minerals as well. Some of the good sources of fats are almonds, walnuts, seeds, salmon, avocado, olives, and coconut.

 
 

Carbohydrates

 

Carbohydrates are composed of small chains of sugar and our body breaks them down into glucose for the energy. Glucose is the primary source of energy for our body and that's why carbohydrates should generally account for about 50% of our diet.

Some of the good sources of carbohydrates are whole grains, fruits, chickpeas, quinoa, kidney beans, millet, etc.

 
 
 
 
 
 

Micronutrients

 

We don't need micronutrients in large quantities like macronutrients but they are essential for the healthy functioning of our body. Micronutrients are necessary for a healthy endocrine system, regulation of hormones and detoxification of the body. They improve our immunity and help in the proper absorption of the macronutrients.

There is no single food that can fulfill the micronutrient needs of our body. To make sure you consume the required amount of different micronutrients, you must include a variety of green vegetables, fruits, nuts, seeds, etc. in your diet.

 

 

Vitamins

 

There are two major types of vitamins, water-soluble and fat-soluble vitamins.

The water-soluble vitamins include Vitamin B1, B2, B6, B12, Folate and Vitamin C. Vitamin B1 is necessary for the amino acid and carbohydrate metabolism. Vitamin B2 assists in the carbohydrate and fat metabolism. Vitamin B6 is necessary for the protein and carbohydrate metabolism. Vitamin B12 supports the metabolism of folate and folate supports DNA synthesis.

Vitamin C helps the body in the absorption of iron and synthesis of collagen. It enhances the immune function and the detoxification of the body as it is an anti-oxidant.

 
 

The fat-soluble vitamins include Vitamin A, E, D & K. Vitamin A improves our immunity and good for the eyesight. Vitamin D supports bone health and a regulates blood calcium levels. Vitamin E protects the cell membranes from oxidation. Vitamin K aids bone formation and plays an important role in the blood clotting.

 
 

Minerals

 

Our body needs minerals like Calcium, Magnesium, Sulfur, Iron, Chromium, Copper, Fluoride, Iodine, Manganese, Molybdenum, Selenium and Zinc.

We need all these minerals for a variety of different roles they play in our body. For instance, Calcium is the major component of our teeth and bones. We need Magnesium for the proper functioning of the muscles. Iron carries oxygen throughout our body. Zinc is necessary for normal growth and a healthy sexual function.

 

You should eat a variety of plant-based food to fulfill the mineral requirements in your body.

 
 

Fiber

 

Fiber is not a nutrient but we need it for the good bowel movement, proper absorption of the nutrients and the elimination of waste from the body.

 
 

Antioxidants

 

Oxidants exist naturally in the environment and our body produces them while carrying out various metabolic functions. If your body has more oxidants in your body than the normal levels they start damaging the healthy cells and tissues of your body.

We need antioxidants to scavenging the free radicals, oxidants to prevent them from damaging our cells. For instance, Vitamin C is a natural oxidant commonly found in citrus fruits that can greatly help you in detoxifying your body.

Some of the good sources of antioxidants are berries, cilantro, cocoa, coffee, oats, ginger, turmeric, cinnamon, basil, etc.

 

 

 
 
 

Foods You Should Never Consume

 

 

Hydrogenated Oil

You should eliminate the hydrogenated oil entirely from your diet and replace it with good sources of fats like olive oil, coconut oil, almond oil, etc.

 

Refined Sugar

Those sugary drinks that you enjoy with your pizza do more harm to your body than you can possibly imagine.

 

Too much Salt or Sugar

Too much salt disturbs the natural electrolyte balance in our body and makes it difficult for the cells to function normally. Too much sugar can spike up the glucose levels in your blood and cause a range of health problems. You can use stevia or other natural sweeteners instead of using sugar.

 

Processed Foods

Processed foods like processed cheese, tinned vegetables, bread, sausages, cakes, etc. are not healthy at all. You can replace them with other alternative options that use whole foods that are freshly prepared.

 

Preservatives & Pesticides

Some of the preservatives and pesticides found in the body are extremely hard to get rid of. You should consume organically grown food that does not contain any preservatives or pesticides.

 

 
 
 
 

Best Foods To Include In Your Diet

 

Oats

Oats are a good source of proteins and fibers. They contain complex carbohydrates that get digested slowly and never spike up the glucose levels in your blood. They also contain antioxidants like avenanthramides that help you in detoxifying your body.

 

Coconut Oil

Coconut oil contains medium chain fatty acids and unlike trans fat, they don't clog your arteries. The coconut oil is anti-inflammatory, anti-bacterial and helps in bringing the cholesterol levels of your body down. Coconut oil can greatly help in improving the cardiovascular health of your body.

 

Dates

Instead of using sugar, you can consume dates. Dates are a good source of fiber besides the carbohydrates. They are a good source of various vitamins and minerals like potassium, magnesium, and zinc.

 

Salmon

Salmon is a great source of protein and omega-3 fatty acids(healthy fats). It is loaded with potassium, selenium, and antioxidants.

 

Avocado

Avocados contain 20 different vitamins and minerals. They are a great source of healthy fats and antioxidants.

 

Berries

Berries contain lots of Vitamin C and many other minerals. We need Vitamin C for a range of different functions and also to get rid of toxins.

 

Nuts

Nuts like Almonds and Walnuts are a good source of healthy fats and contain a number of essential vitamins and minerals. They are excellent food for the development of the brain and boosting our immunity.

 

Seeds

Seeds like Chia seeds, Sesame seeds, hemp seeds are a rich source of Vitamin E and minerals like Copper. They boost our immunity and improve the cardiovascular health.

 

Turmeric

Turmeric is a spice that you must include in your diet. It is antibacterial, anti-inflammatory, analgesic and offers a range of health benefits. It boosts the immunity, relieves muscle aches and it is a great disinfectant.

 
 
 

Healthy eating habits are the key to an excellent health. You should make sure whatever you are eating is doing good to your body instead of harming it. If you avoid cooking your own food, you should probably rethink about it if you care about your health and the health of your loved ones.

To make a fine dining environment in your kitchen or dining room, you should probably invest in a good china dinnerware. It will brighten up the atmosphere and your kids will probably want to eat more of the healthy meals you want to prepare for them. Besides being pleasant to the eyes, they can also last for years to come.

 
 

Final Words

 

Eating healthy is the key to a good health and a happy life. Make sure you watch what's going inside your body. The key to eating healthy is to include a lot of plant-based food in your diet, avoid processed and refined foods. You should completely eliminate hydrogenated oil from your diet and replace it with healthy oils.

Include a range of fruits, greens, nuts, whole grains, legumes, seeds and healthy spices in your diet to stay in the best shape possible. To brighten up the atmosphere in your dining room, invest in a good china dinnerware.