A nutritious diet is essential for optimal health and nutrition. It gives us the nutrients and energy we need to go through the day, as well as the nutrients we need to protect ourselves from communicable and non-communicable diseases like diabetes, hypertension, heart disease, and stroke. A nutritious diet avoids malnutrition (having too few or too many nutrients), improves your mood, maintains your overall health, and gives you energy. A diet rich in nutritious foods is essential for good health and well-being. Many Nigerians struggle to achieve their daily nutritional demands. For example, overconsumption of energy-dense foods leads to weight growth. A well-balanced diet, on the other hand, is linked to a lower risk of chronic disease and death. In this article, we will look at some of the numerous advantages of eating a nutritious diet and how it may help you live a healthier lifestyle. We hope that this article will enlighten you with some information about a nutritious diet and how it might benefit you.
NUTRITION
When you hear the word nutrition, what comes to mind? What comes to mind when you think about vitamins, minerals, and other nutrients? Do you consider a person’s eating habits? Do you consider a person’s health? All of these aspects are included in the concept of nutrition, which includes both the individual and the individual’s health.
Because health and nutrition are critical to our survival and function, it is critical to comprehend this notion.
According to Wikipedia, the biochemical and physiological process by which an organism consumes food to sustain its life is referred to as nutrition. Ingestion, absorption, assimilation, biosynthesis, catabolism, and elimination are all part of the process. Nutritional science is the study of the physiological process of nourishment. The term “nutritious diet” may be misleading. Nutritious does not usually imply consuming a large amount of food. During World War II, for example,
everyone was malnourished because there was so little food available. People who ate a nutritious diet, on the other hand, were healthier and could go harder and longer.
What Exactly Is a Nutritious Diet?
A nutritious diet includes all of the foods, water, and nutrients that your body needs. You need a variety of meals in your diet to receive all of the nutrients you require. Eating healthy does not have to be difficult. Begin by filling your plate with fruits and vegetables, whole grains, lean protein, and low-fat dairy – foods that are high in nutrients but low in added sugars, sodium, and solid fats. The Nigerian Food Pyramid is a physical pyramid with five food types. Bread, cereals, and tubers are at the bottom, followed by vegetables and fruits. The second level includes eggs, fish, meat, and dairy products. The third level contains oils, fats, and confectioneries and should be consumed in moderation. A glass of water is put outside the pyramid, along with the reminder to drink plenty of water.
Here are some key points in choosing a diet that is balanced and healthy.
● EAT REGULARLY
Skipping meals doesn’t help your body in any way. It may cause you to be fatigued, less active in your day-to-day activity, or unable to concentrate. Avoid late dinners and midnight snacking. A healthy diet is important to have a good mindset toward your goals. You need to give your body the energy it needs to stay active. Your diet should consist of lean proteins, whole grains, fruits, and veggies. Include portion controls, low-fat dairy, and limited amounts of added sugars. Some people believe that skipping breakfast can help them lose weight. A nutritious breakfast high in fiber and low in fat, sugar, and salt, on the other hand, can be part of a balanced diet and help you acquire the nutrients you need for optimal health.
● REDUCING SALT INTAKE
When ingested in moderation, salt is recognized to provide health benefits. It aids in the control of muscle function, blood pressure, and fluid balance. The sodium in salt is also a vital electrolyte, which means it helps to regulate other electrical
processes in our bodies, such as muscular contraction and nerve impulses. It is critical to highlight that excessive salt consumption might hurt these functions.
● MINIMIZE SUGAR CONSUMPTION
Sugar is a substance that may be found in almost any food. Many people are now restricting their sugar intake, particularly processed sweets. It not only aids in weight loss, but it also aids in general health improvement. It also helps to lessen the likelihood of tooth decay.
● DRINK MORE WATER
There are many liquids that people confuse with water and they do not realize that they are causing more harm than good. Water is a vital component of our body. It helps keep us hydrated and allows our kidneys to function without any fuss by helping remove toxins. It also makes you feel full and stops you from overeating. Drink more water than beverages which cause more harm than good to your general well-being.
● REDUCE FAT INTAKE
An Average Nigerian believes that eating fat will make you fat. but is that the case? The truth is that certain types of fat in your diet are essential to your body. You can’t live without them. Fats, also known as lipids, come in many different forms, with the most concentrated in saturated fats, mono/polyunsaturated fats, and trans fats. Saturated fats are known to cause heart disease, while the other two types of fat can help lower the risk of heart disease. Trans fats are the worst because they are
bad for your arteries and they tend to be the most prevalent in junk food. Avoid Trans Fats and Saturated fats in your diet and you are good to go.
● EAT MORE FRUITS/VEGETABLES
Did you know that the advantages of eating fruits and vegetables outweigh those of any other food group? You can’t go wrong with fruits and veggies if you want to improve your health and minimize your risk of disease. Mix in some vegetables and fruits in your daily life. They are crucial for your health. Cooking vegetables will make them lose some of that crucial nutrition. If you want to include vegetables and fruits in your daily life then you should avoid overcooking them.
● COOK MORE THAN YOU EAT OUT
Good food plays a crucial role in keeping us healthy when it comes to living a healthy life. Food that contains additives, and chemicals, and is packed with excess salt, sugar, and preservatives can be damaging to our bodies.Learn to cook instead of
eating packaged foods.Make a weekly food plan – this is the secret to quick, uncomplicated meal preparation. It keeps you healthy and is also cost-effective.
A quick summary to help ensure you are getting all the nutrients you need in your diet is
1. Eat a variety of foods
2. Eat at least three servings of fruits and vegetables daily
3. Eat whole or minimally processed foods
4. Reduce or eliminate saturated and trans fats
5. Eat lean meats such as fish, chicken, and turkey
6. Avoid sugary drinks such as sodas and fruit juices, and replace them with water
7. Eat less salt (sodium) and refined sugars
8. Eat breakfast
9. Eat regular meals and snacks throughout the day
10. Don’t skip meals
11. Hydrate with water
12. Cook with herbs and spices to add flavor without fat or sodium.
A healthy diet is essential for good health, disease prevention, and weight management. A proper diet keeps you energized, balanced, and healthy. A nutritious diet concentrates on eating a range of foods that are high in vitamins, minerals, and phytonutrients rather than one that restricts the amount of food you eat. We hope you enjoyed this post about eating healthy. While this is a brief post, we hope it has provided you with a better idea of what a nutritious diet entails. Thank you for your time.