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Healthy Food for a Healthy Mood

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The human body needs the energy to work smoothly. You can get this energy from nutrients in the food that you eat, mostly, carbohydrates, fats, and proteins. Minerals and vitamins are important in your diet to help your body stay healthy. 

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A balanced diet contains food from each of the following food groups:

  • Starchy foods. 
  • Fruits and vegetables.
  • Milk and dairy foods. 
  • Protein foods include meat, fish, eggs, and other non-dairy sources of protein. 
  • A small quantity of fatty food. 

Besides the above, a lot of fiber and water in your diet is also important for your health. 

BENEFITS OF A HEALTHY DIET:

A healthy diet helps you to prevent certain serious diseases. It also helps you to reduce your risk of developing some types of cancers. Eating a healthy diet may help you to recover more quickly if you are sick. A healthy diet is the reason source of preventing overweight. Regular physical exercise is so very important for health and to avoid obesity. 

WHAT IS A HEALTHY DIET:

5 Easy Tips to Follow for Healthy Diet » Residence Style

Vegetables, fruits, and starchy foods provide the bulk of most of your meals. The other ingredients of your diet should be made up of milk and dairy foods and protein foods. The dietary guidance to reduce your risk of heart disease are:

  • Two portions of fruits and at least three portions of vegetables are best for an ideal diet. Some dieticians recommend five portions of vegetables per day. 
  • Increase fish in your meals. 
  • Make sure to eat whole grains and nuts regularly. 
  • Keep the amount of salt in your diet to less than 6 grams for a day. 
  • Reduce the alcohol intake to less than 14 units per week for both men and women. 
  • Try to stop or at least reduce the following in your diet;
  1. Processed meats or commercially produced foods tend to be high in salt and fatty acids. 
  2. Refined carbohydrates, such as white bread and processed cereals. 
  3. Sugar-sweetened drinks. 
  4. High-calories but nutritionally poor snacks, such as sweets, cakes, and crisps. 

The basic principles of a healthy diet are explained below which suits most people. However, if you have a special health problem or specific dietary requirements, below advise is not for you. There are some other requirements for pregnant women for a healthy diet, and it is better to consult with your doctor, in that case. 

CARBOHYDRATES:

Carbohydrates are the best resources of energy in our eating. These are divided into two categories:

  • Complex carbohydrates – These are generally available in starchy foods such as bread, pasta, rice, and potatoes. 
  • Simple carbohydrates – Available in sweet sugary foods. 
Vegetables and Fruits | The Nutrition Source | Harvard T.H. Chan School of  Public Health

Ideally, a one-third portion of the food should be made up of carbohydrates and it should be mostly starchy carbohydrates, preferably higher-fiber options such as wholemeal bread, cereals, and brown rice. 

USE FRUITS AND VEGETABLES:

Eating two portions of fruits and at least five portions of vegetables daily reduces the risks of many illnesses. Fruits and vegetables are/have:

  • Contains lots of fiber that helps to keep your insides healthy. Issues like constipation are less likely to develop. 
  • Fruits and vegetables have vitamins and minerals, which are required to keep you healthy. 
  • Fruits and vegetables are naturally low in fat. 
  • It helps to make you feel full after a meal but is low in calories. 

An average portion of vegetables may be about a handful. An average portion of fruit or vegetable can be determined as follows:

  • One large fruit such as an apple, pear, orange, or banana. 
  • Two smaller fruits such as plums, satsumas, clementines, etc. 
  • Two large tablespoons of fruit salad, or canned fruit in natural juices. 
  • One tablespoon of dried fruit. 
  • One dessert bowl of salad. 
Healthy Eating Tips: How to Eat More Fruits and Vegetables | Money

You can increase your habit of eating fruits and vegetables in your diet through the following tips:

  • Try some different types of fruits and vegetables that you have not tried before. The variety of tastes may be surprising. 
  • Try to have some chopped bananas, or other fruits to breakfast cereals. 
  • Try to include at least two different vegetables with most meals. 
  • Try to have fruit with each meal or a small glass of fresh fruit juice. 
  • Try new recipes which include fruits. 
  • Consider cherry tomatoes, carrot sticks, or other fruits as part of packed lunches. 
  • Fruit is great for snacks. Encourage your children to snack with fruit rather than with sweets. 

ADD FIBER TO YOUR EAT:

Try to have high fiber foods include:

  1. Wholegrain breakfast cereals, wholewheat pasta, barley, and oats.
  2. Fruits like pears, melon, and oranges. 
  3. Vegetables like broccoli, carrots, sweetcorn, and potatoes with skin.  
  4. Peas, beans, chickpeas, and lentils. 
  5. Nuts and seeds. 
Fiber

Usually, there are two types of dietary fiber:

  1. Soluble fiber, which is available in oats, peas, beans, and many fruits and vegetables, dissolves in water to form a gel. 
  2. Insoluble Fiber is mostly found in whole grains, and also in fruits and vegetable skins. It is not digested by the body but forms bulk in the gut, which helps to keep the inner body moving normally. 

Fruits and vegetables contain the most fiber. If you go for wholemeal rice and pasta, it can increase your fiber intake. Eating high-fiber foods can make you feel full for a long time, which can also help if you are trying to reduce your weight. 

STOP SUGARY FOODS AND DRINKS:

Drinks and sugary food are high in calories and can increase your weight.  Eating a small number of sugary foods is bad for teeth.  Try to stop or at least the sugary food and drinks with the help of the following tips:

  1. Try not to add sugar to your tea, coffee, and breakfast cereals. 
  2. Reduce sugar in all kinds of recipes. Use fruits as an alternative to adding sweetness to your eating. 
  3. Try sugar-free drinks. Give water or milk as the main drink to your children. 
  4. If you cannot stop eating chocolates or sweets, try to keep the amount as low as possible. 

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