Chentsol-Health

You should be able to establish a workable strategy for everyday healthy nutrition in a small number of very easy to follow steps that need not cost you more

In an earlier discussion we looked at Naturally Everyday Approaches To Healthy Eating. Let us now look a bit more closely at the 8 steps of this process…

1. Make Sure That Starchy Foods Are An Important Element Of Your Meals

Starchy foods are so important to a healthy nutrition that they should make up at least a third of the average meal. So-called “no-carb diets,” that try to eliminate any intake of starch are merely fads and less than healthy. The right amount of starches should not lead to any weight gain, but provides an excellent source of energy. They also contain the all important fiber, calcium, iron and Vitamin B.

The role that fiber plays is to provide the roughage that helps maintain a clean digestive tract, while calcium aides the development of strength in your bones. Iron, on the other hand plays a significant role in the respiratory process and is an essential ingredient in red blood cells. The Vitamin B Group, are all water soluble vitamins and an important component in generating energy for the body. They also aid the breakdown of fat and proteins as well as maintaining the nervous system.

2. Go Easy On Saturated Fat And On Sugar

The first thing to say about fat is that not all fat is bad. Indeed, we all need a certain amount of adipose tissue, or fatty cells, in order to maintain a healthily functioning metabolism. The problem that arises is when too much fat is consumed, or simply eating far too much of carbohydrates and proteins than is required for a given level of activity, with the result that the body converts the excess to fat and stores it. Also keep in mind that saturated fats is harder to break down and increases the amount of cholesterol in the blood. These tend to come from hard cheese, butter, pastries and cakes. Sources of Unsaturated fat include vegetable oils and oily fish.

In general, far too much sugar is consumed across the world. Sugar is a ready source of energy, and excess consumption of it will result in the body storing up what it doesn’t need. That is one side of the problem of excess sugar intake. The other is that sugary foods and drinks are often consumed in between meals, leading to took decay.

3. More Fruits, And More Vegetables, Please

So, are you doing your recommended 5 portions a day? On average, most of us aren’t. But what’s that all about anyway?

The secret is in the color, which is to say that we should all be having a rainbow diet. The color that you see in fruits and vegetables such as carrots, apples and oranges, etc, arises because of the presence of certain elements or compounds - minerals to you and me - in those foods. The whole “5 a day” advice is based around the concept that this will more than likely give you a reasonably sufficiently variety for you to derive essential vitamins and minerals that the body needs.

4. Fish, Especially Oily Fish

Quite simply, eat more fish, especially oily fish. Apart from being an excellent source of protein, they have many vitamins and minerals as well. Oily fish, for example, have ample amounts of Omega 3, which aids the proper functioning of neuro-transmissions in the brain and help keep the heart healthy. An abundantly available and affordable oily fish is Mackerel. Other examples include Salmon, Trout. Herring and fresh Tuna.

5. Lower Your Salt Intake

Sodium, which is part of the salt molecule, is an essential macro mineral, meaning a mineral that the body needs in relatively large amounts compared to so-called trace minerals. It is essential in regulating blood pressure, maintain the body’s ph levels and in healthy nerve function. The problem arises when too much salt is consumed. This will raise blood pressure, increasing the risk of developing heart disease or suffering stroke.

6. Increase Your Level Of Activity

Actually, the important thing is to have a reasonable level of activity for you’re the amount of food that you generally consume on a daily basis. It is essential to maintain some type of physical activity that leaves you comfortably breathless for about 15 minutes daily or 30 minutes at least 3 times a week. This is in order to give your body and your heart a regular workout. Apart from maintaining your fitness at reasonably healthy levels, it will also provide you with a regular release of endorphins, or “feel good hormones,” which reduce your everyday levels of stress and increase your confidence. You do need to be a super-fit nut to do this.

7. More And More Water!

You are made up of 75% water and only 25% of all other things put together. You may be tempted into thinking that is about enough and you don’t need more every day. On the contrary, we need to top our water up very regularly indeed to avoid even mild levels of dehydration. On average, we need to take in something like 1.2 liters of water on a daily basis. This can of course come from a variety of sources, including soft drinks and healthy beverages. The simple test is this; your urine should run clear when you boldly go for a number one. If not drink , i.e. if it is yellowish, drink more water

8. Have A Healthy Breakfast

Skipping breakfast can get the body into a fasting state. This slows down the metabolism - i.e. actually slows you down - and also gives you a hefty appetite whenever you do eat.