Healthy Eating 101
For my first foodie post, I decided to share my challenge with you – healthy eating 101! I know for some, including myself, this is difficult, with so many options to eat out and with some burgers being cheaper than some salads; the struggle is real. However, we owe it to ourselves, and our bodies to follow healthy eating habits so as to ensure a strong mind and active body!
With this post, I challenge all my readers, friends and family to follow my Healthy Eating 101 with me! You can either follow it as of now or gradually make these changes in your daily life:
Drink water, daily!
For men 3 litres is essential and for women 2.2 litres is essential – make this your aim, but why stop there? Drink more water than that, buy a plane ticket and travel the world!
Benefits of drinking plenty of water: Firstly – the all important sustenance! It maintains vital body functions such as perspiring, urinating, breathing and bowel movements; and it keeps you from dehydrating since approximately 70% of our bodies are water. Secondly, water helps remove toxins and waste products from our body, thereby assisting in the cleansing process within our bodies. Water assists in absorbing nutrients from the food we eat and then circulates the nutrients through the lymphatic system. If you do not drink enough water, you can welcome, with open arms – hypertension, constipation, asthma, allergies, migraines and many other health issues.
Up your Fruit and Veggie intake!
For humans, the recommended intake is 5 portions of a variety of fruit and veg daily. For unicorns, aliens and weirdos, we can have as much as we like.
Benefits of eating the recommended intake of fruit and vegetables: Fruit and veggies contain nutrients, vitamins and antioxidants that help your body fight diseases such as high blood pressure, stroke and heart disease, obesity, type 2 diabetes and kidney stones – it may also help against some cancers.
The fun part here is that you don’t have to stick to just plain old fruit and vegetables. Make it exciting with smoothies, freshly squeezed fruit and veggie juices, and fruit or veggie salads! Snack on fruit (apples, bananas, grapes, plums etc.) and veg (carrots, celery, snap peas etc.) throughout the day for a healthier option.
Cut down on saturated fat and sugar!
The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults. I am in the process of sourcing recommended saturated fat a day intake for abnormal people.
Benefits of cutting down on saturated fat and sugar: You can lower the amount of cholesterol in the blood, which will decrease the risk of developing heart disease. It will reduce the risk of obesity and type 2 diabetes. Also, sugar makes you crazy/high – cut it down to make you less crazy/high.
Don’t skip breakfast!
Or any meal for us foodies, but breakfast is the most important meal of the day and who doesn’t love breakfast food!
Benefits of eating a healthy breakfast: Skipping breakfast will not help you lose weight! In fact, if you have a healthy breakfast, you are unlikely to put on more weight. Breakfast foods contain nutrients, protein and vitamins (eggs, chicken, milk, fruit etc.) to gives us that mental and physical boost we need to increase our concentration and keep up energy levels throughout the morning. When you sleep, your metabolism levels drop, eating a healthy breakfast boosts your metabolism. Eating a healthy breakfast prevents you from overeating at lunch time. Personally, breakfast assists in making my morning crankiness bearable to others.
Eat a well balanced meal, always!
Your meal plan for the day should look like this – 70% Carbohydrates (35% staples – wholegrains, brown rice, potato, pasta, cereals & 35% fresh fruit and vegetables); 20% Protein (10% dairy – milk, cheese, yogurt & 10% eggs, poultry, red meat, fish, white fish and pulses); 10% treats (Yay!) – Cakes, cookies, chocolate, high fat cheese, cooking oils etc.
Benefits of eating a healthy breakfast: a well balanced meal provides the energy needed to stay active throughout the day, it keeps up your metabolism and vital body functions. It will provide your body with essential nutrients for growth, repair and it can assist in providing key nutrients for existing deficiencies. Breakfast helps you stay healthy in order to prevent diet-related diseases and it can help you lose weight and/or maintain a healthy weight.
I hope this helps with everyone getting started on their healthy eating or for those that do follow the above tips – a refresher on why you eat healthy.
Healthy and happy eating!