HEALTHY FOOD

 
Smart Art Nutrition by Sofi Delli

Basic advice for healthy food

healthy food

Nutrition is crucial to your health because it supplies the body with the necessary nutrients 
Malnutrition might be one of your health's deadliest adversaries. Unhealthy diets are high in compounds that are harmful to the body and are deficient in essential nutrients.
To maintain good health, you require more than forty different nutrients, and no food can provide them all. So, to maintain a balanced diet, your daily meals must include a variety of foods, reducing the possibility of significant nutrient deficiencies in your diet.

To follow well-balanced nutrition and intake of healthy food keep in mind the following basic rules.

Keep your ideal weight by eating healthy food

To maintain a healthy body weight, balance the amount of food you eat with the amount of exercise and activity you do. Excess energy is stored in the body as fat if it is not consumed. Obesity and overweight are now linked to serious health issues such as type 2 diabetes, certain cancers, heart disease, and stroke.

Do not skip meals

Eating regularly is essential for keeping your metabolism running. It is recommended that you divide your meals into smaller portions and eat more frequently throughout the day. Eat every two

to three hours to keep your energy up and avoid hunger. These days a lot of nutritious snacks are available and suitable for vegans or people on a diet at a good price

Do not skip breakfast

 A nutritious breakfast is an important part of a well-balanced diet because it contains some of the vitamins and minerals we require for good health.  For example, a  delicious and nutritious breakfast is whole grain cereal with milk or low-fat yogurt and sliced fruit.

 In general, a good breakfast will provide your body with the energy it requires to avoid subsequent snacks.

Consume plenty of water.

Drink enough water to quench your thirst. You are already dehydrated if you are thirsty. Water induces satiety, suppresses appetite, and detoxifies the human body. It is also critical to remember to drink water before, during, and after each activity to avoid dehydrating your body.

Avoid eating late at night

Eating late at night and after going to bed can cause indigestion and gastrointestinal problems in the long term. Furthermore, the exceeded amount of food is converted into fat by our body and it's easier to gain weight by adopting this habit.

Consume protein in each type of meal

Protein is an essential element for our organism and it is beneficial to eat a small amount of it in each meal, including the intermediate meals. Protein makes us feel full and activates the metabolism as it needs more calories to be broken down. Furthermore, it is the main element of the muscular system and an enhanced muscular system means better metabolism and less fat.

Limit saturated fats and sugar

Approximately three-quarters of the salt we consume is already present in foods we buy, such as breakfast cereals, soups, sauces, and bread. Excessive salt consumption has been linked to an increase in blood pressure. People with high blood pressure are more likely to develop heart disease or stroke.   

More fish

Fish is high in protein and contains a variety of vitamins and minerals. The goal should then be to eat at least two servings of fish per week, one of which should be "fatty" fish. Fatty fish contain omega-3 fats, which may help prevent heart disease.

The above are just a few suggestions for a healthy and balanced diet, but the subject is vast and it isn't easy to cover all issues. Furthermore, the selection of a type of nutrition depends on human health and personality. In any case, it is best to provide tailored advice.

Nutrition, mental health, psychology and healthy food

Weight loss, as strange as it may sound, begins in the mind. First, you must believe it and truly desire it. With the right psychology, you can reduce your desire for food, and also teach your body to require less food. It's important to find a tailored diet plan for you, and strengthen your resolve to stick to it. And, as with everything else, perseverance is the key to success.

Here are five ways that a healthy diet can improve your mental health.

Improves mood

Optimism and improved mood lead to increased creativity, efficiency, and energy. Iron, folic acid, and thiamine are essential nutrients that are inextricably linked with mood. Iron, in particular, aids in mood stabilization. Iron-rich foods, such as meat, broccoli, seafood, and egg yolks, boost our energy. To maintain a positive mood, it is recommended to limit foods such as sugar, caffeine, alcohol, and processed cereals

 

Increases energy

When eating a healthy diet becomes a daily habit, efficiency and energy levels rise. Harvard Medical School experts recommend a well-balanced diet rich in unprocessed carbohydrates, proteins, and fats, with a focus on vegetables, whole grains, and healthy fats.

 Healthy snacks like nuts, fruits, yogurt, and low-fat cheese provide a quick energy boost at any time of day. Adequate water consumption, as well as moderate caffeine and sugar consumption, aid in energy management.

 

Reduces the chances of depression

 According to research, a lack of vitamin B12, iron, and calcium is frequently to blame for mild cases of depression and anxiety. In a study published by the National Institutes of Health on the relationship between diet and mental disorders, the researchers stated: "Better observe the diet of patients with depression, it is noteworthy that their diet is inadequate."

In a study on the relationship between diet and mood published in 2016, researchers discovered that a high glycemic index diet can cause symptoms of depression and exhaustion. A glycemic index diet contains a lot of processed carbohydrates, such as those found in soft drinks, sweets, white bread, and biscuits. Vegetables, fruits, and nuts, on the other hand, have a lower glycemic index.

 

Enhances cognitive function

 A nutritious diet can help prevent dementia and mental decline. According to a 2015 study on the effect of exercise and diet on cognitive function, the following nutrients and foods protect the brain: vitamin D, C & E, omega-3 fatty acids, flavonoids and polyphenols, and fish.

 

Increases self-esteem

A healthy diet is the first step toward a healthy body image. Our bodies are the foundation of our self-esteem. Because the mind and body are one, the smooth, coordinated function of body parts and brain chemistry lay the groundwork for an innate sense of well-being.

 

A healthy diet can help us overcome difficulties when we are looking for a way to improve our mood, find more energy, reduce mild depression or stress, gain stronger mental abilities, and feel good about ourselves. and live a full, happier, and complete life.

Diet or Nutrition

Diet

In modern times, the word "diet" has taken on a negative connotation, conjuring up images of deprivation, oppression, disease, fear, coercion, and so on. As a result, we misinterpret its true meaning, which is concerned with the overall care of our bodies. The modern dietitian is called upon to consider all aspects of a person's life to create a personalized diet that fully meets his needs.

However, the definition of diet refers to a special diet that includes a specific set of foods, usually excludes some other foods, and aims to achieve some goal (eg lowering blood cholesterol or increasing the hematocrit). Diets are typically used by people suffering from pathological conditions.

In addition to health issues, many people have fat accumulation. So they decide to take action desiring the best and quick results such as the loss of weight easily without a lot of effort.

In the human mind the word “diet” has linked with quick loss of weight and some types of diet are considered the most effective such as the diet of vegetable soup, the keto diet, the chemical diet, a diet based on blood group, and so on.

Unfortunately, it’s not so simple to follow a diet coming from a friend or a relative because following it, there is the risk of negative consequences to our body, in particular concerning a restricted diet that deprives our body of valuable nutritive elements.  

Nutrition and Healthy Food

Nutrition can be defined as the science that studies nutrients about their effect on the human body, for example, it studies the quantitative needs of the organism in nutrients, digestion and absorption, methods of storing any excess, and the effects of insufficient or excessive nutrient intake. Nutrition and healthy eating habits should be a way of life.

Nutrition is distinct from diet, as this term refers to the quality of the food. Nutrition is the food that our bodies require daily to function properly. Complex carbohydrates, protein, healthy fats, fiber and other nutritive elements are all included. We require these foods in a balanced amount and, ideally, from the purest sources possible.

Conclusions

 

According to the above information, diet can be usually followed in the short term time, to achieve proper targets concerning health or external appearance.

 

Nutrition must be followed over time and become a way of life for a person. Many factors can influence the type of nutrition, including physical and mental health, food availability, personal preferences, and so on.

 

However, it is necessary to pay attention to consuming all necessary nutrients throughout the day and to revise our nutrition if there is a specific need.

It is necessary to consider the type of life, the job, whether it is sedentary or not, and the age.

 

To have consistency, it is important to follow a type of nutrition that not only covers our needs but also makes eating a pleasurable experience without creating a sense of deprivation.