Optimal Heath Through Optimal Eating


Food is any substance that is required by the body for provision of energy and other essential nutrients for growth and normal functioning. These can be categorized into macro nutrients (those that are required in larger quantities) and micro nutrients (those that are required in smaller quantities). The laws of nutrition provide that “the amount of energy input must be equal to energy output.” What is not necessary in the body must not be let in as this is what will contribute to weight gain hence exposure to cardiovascular heart diseases among other health disorders. Excess or insufficient of the various food groups will ultimately lead to under or over nutrition. Provide the body with those nutrients that it needs. This can be achieved through healthy eating. Healthy eating involve complete overhaul of poor eating habits with good eating habits/lifestyles. This may include the following:

Meal planning; when you prepare your meals, ensures that all the micro nutrients such as sugars, proteins and fats are in agreement to recommended daily allowances (R.D.A). This may vary depending on the age, gender, physical activity, psychological needs among factors. Meal planning will help in avoiding unnecessary food types and other nutrients in the body. Excess vitamins, minerals may be toxin to the body if not properly checked. On the other hand insufficient levels will lead to development of micro-nutrient deficiencies such as vitamin A deficiency (V.A.D), anemia especially in children. A well planned meal will provide the body with the required nutrients thus leading to good health. The services of a professional or registered nutritionist or dietician can be used if need be.

choosing between apple and cake

Chewing food; make sure that you have enough time when you start eating. Mechanical and chemical breakdown of food is important for good health. Chewing food well allows the enzymes and other substances to mix well unlike when done quickly. Have around thirty to forty five minutes when you start eating.

Never miss breakfast! Breakfast is important and necessary in healthy eating. It provides the required boost in terms of energy/fuel to keep one throughout the day. Skipping breakfast is dangerous to health as one will tend to eat more in the next meal which may be unhealthy. And if the body misses food, it will start storing some calories to use in absence of breakfast (hunger pangs). Include some proteins in your breakfast as this will drastically reduce calorie intake in your subsequent meals.

Take small frequent meals throughout the day; healthy eating must ensure that the necessary nutrients are always supplied to the body in about 2-3hours. Eating a large meal once may not be healthy as this will be converted into fats thus stored under the skin as adipose tissue. Ultimately this will affect the total body mass hence an increased body mass index (B.M.I) leading to cardiovascular heart diseases among other heath issues such as arthritis. Important: check on your portion sizes always.

Fiber; this is a complex carbohydrate which when one unit is broken down, it releases about twenty five percent of kilo-calories when compared with sugars which release 100%. Starch either soluble or insoluble is necessary in healthy eating. Because of its bulkiness, when consumed, starch reduces the total amount of calories taken. It also takes sometime before it can be fully be broken down thus providing the body with required levels of energy at a low rate. On the other hand, starchy foods improve bowel movement thus preventing constipation. Finally, starch reduces the amount of fats that gets into the blood stream during the process of digestion. By this therefore, the risk of becoming overweight and being at risk of developing heart diseases are lower. Examples of foods rich in starch include: fruits (apples, oranges, strawberries, blueberries, oranges, watermelon among others), vegetables (celery, parsley, broccoli among others), oatmeal, whole meal grains (brown bread, brown rice)

Optimal Heath Through Optimal Eating 2

Water; healthy eating can never be complete without water. Water is the main solvent that is required for transport and cooling in the body. Water facilitates the breakdown of excess calories stored under the skin as fats through a process called lipolysis. Water also improves bowel movements.

Prepare your meals; many may find it tiresome to prepare their own meals! This may be true but it may be working negatively in regard to your health and nutrition. When you prepare your meals, you only use what is necessary for good health. This may not be true in restaurants as their main aim is money not health. Avoid saturated fats and use only the unsaturated categories.