What Is Healthy Food And How To Achieve Good Health With Food?

You are what you eat….

You eat according to your convenience and taste instead of health. When it comes to choosing food, you choose what you are comfortable with without knowing how much you are compromising with your health while looking for tasty and convenient food.

Weight loss strategy….

If you are on a diet, you will cut your food intake but, in reality, you will reduce the intake of necessary nutrients that could have a severe impact on your body functions. Proteins, minerals, vitamins, fiber, iron, fat, and carbohydrates are needed for a healthy body and mind.

Effects of poor eating habits….

The effects of poor eating habits will be seen in the long run. You will develop diabetes and hypertension. Also, you could be a heart patient and have weak bones and muscles. You will have breathing issues and you will lack the energy to keep going.

Healthy eating habits….

Healthy eating includes taking necessary nutrients essential for vital body functions. And you need nutrients according to your age and lifestyle. For example, children need more nutrients than adults and old people.

With healthy food, you get the right amount of energy you need to do your regular tasks like eating, sleeping, and relaxing.

Healthy food stimulates your growth hormones needed to achieve full growth of your physical strength and mind.

Nutrients are needed to trigger body cells including brain cells so that they work at their optimum level.

It is only with healthy eating that you can develop your immunity needed to remain safe from diseases.

What you need to do to have healthy food?

You need to eat a balanced diet that has all the necessary nutrients. If you are on a diet schedule, you shouldn’t cut your nutrients, and if you are building muscles, you should avoid overconsumption of specific nutrients.

  1. Proteins

Found in all dairy products and available in meat, fish, eggs, pulses, and soya, proteins build new tissues, protect non-fat tissue mass, and produce enzymes and hormones crucial for different body functions. A diet lacking in proteins could result in weak muscles and reduced immunity.

  1. Carbohydrates
Food rich in carbohydrates, top view

Potatoes, bread, and various grains are rich sources of carbohydrates that are energy bombs people adolescents and adults require in large amounts. It is needed for growth and development as it increases metabolic rate. Also, carbohydrates prevent proteins from converting into fat.

  1. Fat

You need unsaturated fats and omega-3 and 6 fats to get energy. Fats form cell membranes, produce hormones, and make a protective layer beneath the skin to protect muscles and provide warmth. Also, fats are needed to dissolve some vitamins like A, E, D, and K. For tats, you should increase your consumption of nuts and seeds and use olive oil for cooking.

  1. Vitamins and Minerals

You need vitamins and minerals in a small amount but they are essential nutrients for your body. They make strong bones and healthy teeth, control body fluids, and turn the food into energy. And you can find these nutrients in milk and dairy products, fruits and vegetables, grains, meat, fish, and cereals.

  1. Fiber

You need fiber to control your bowel movements. Also, this nutrient can prevent the development of chronic ailments including diabetes, cancer, and cardiovascular problems. You can increase your fiber intake by consuming beans, broccoli, berries, avocados, popcorn, whole grains, apples, dried fruits, potatoes, and nuts.

  1. Iron

An essential mineral, iron is needed to maintaining hemoglobin level in the body. Also, it helps in developing brain cells and building focus and concentration. And you can get iron in the dark green leaves of spinach, legumes, pumpkin seeds, organ meat, cereals, strawberries, watermelon, tofu, and lentils.

  1. Calcium

You need calcium in sufficient amounts to prevent the development of osteoporosis. This nutrient is essential for strong bones and teeth. Lacking calcium would mean weak, fracture-prone bones. And calcium is available in milk dairy products, green leafy vegetables, soya drinks with added calcium, bread made with fortified flour, and fish. An adult person needs 700mg of calcium every day.


Take essential nutrients in the right amount to prevent the development of diseases at an early age. Determine the nutrition amount according to your age, body type, and lifestyle, and start eating healthy from today.

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