This old saying is a golden statement to date. How can you enjoy life and its beauty without good health? Good Health is imperative to a quality life. Healthy eating leads to good nutrition and a healthy lifestyle. Healthy eating does not mean depriving yourself of foods you love or attaining a size zero figure. It means enjoying all varieties of food in moderation and boosting energy, mood, and metabolism. Healthy living is a concoction of Good nutrition and routine physical activity. A Balanced Diet will ensure that your body is getting the nutrients from different types of foods to maintain a healthy body.
One needs to consume food depending on the calories one burns. On average according to nutrition facts, the approximate calories needed by a man are 2500 cal/day and women are 2000 cal/day. Hoarding extra calories without exercise leads to obesity. To prevent this, one should plan his/her diet and exercise regimen.
You can track your food intake, calories consumed and calories burnt with the help of food and exercise apps that are available online. A nutrition tracker provides you with customized nutrition facts for a Healthy Lifestyle. Nutritionists and dieticians in your locality can help you to maintain good health habits according to your lifestyle.
A balanced diet is a diet consisting of a variety of foods containing essential nutrients in adequate amounts for good nutrition and a healthy lifestyle. Nutrients are classified into 2 types:
- Macronutrients (required in large quantities by the body)
Energy giving: Carbohydrates, Proteins, Fats
Non-Energy giving: Fiber, Water
- Micro Nutrients (required in small quantities by the body)
Minerals: Potassium, Calcium, Iron, Chlorine, Sodium, Iodine, Magnesium, Zinc, Phosphorus
Vitamins: Fat-soluble ( A, D, E, K ) Water soluble ( B, C )
Importance of Nutrition in Life
“Optimum nutrition is the medicine of tomorrow”
Nutrition is the study of the interplay of nutrients present in food in relation to bodily growth, development, and maintenance. Good nutrition provides health; the disease is brought about by its deprivation.
Nutrition controls how the brain and body develop. It depends on the food we intake. Nutrition Food helps in a healthy lifestyle by
- Providing energy to the body to carry out daily activities
- Repair and build cells and body units
- Improving brain and cognitive function
- Prevention of diseases
Importance of Nutrition (Nutrition Facts)
- Good nutrition helps to maintain health. It prevents diseases caused by malnutrition, for instance, anemia, goiter, etc.
- Strengthens Immune system
- Moreover, Keeps diseases at bay
- Energy levels are maintained
- Decreases the incidence of chronic diseases like diabetes, heart disease, stroke, and osteoporosis.
- Proper growth and development
- Helps maintain optimum BMI index.
- Lower stress levels. Increased concentration and memory
- Improved cognitive function and social development
- Mood and behaviour are optimized
- Increases healthy lifespan
- Quality of life is enhanced
Nutrition Facts and Nutrition Tips for a Healthy Lifestyle
- Choose colourful vegetables and fruits more in your daily platter
- Ditch sugary drinks and consume more water
- Be physically active
- Fats, carbohydrates, and proteins are mandatory
- Never skip breakfast
- Eat food slowly. It tends to make you feel full sooner.
- Consume 5-6 small meals throughout the day instead of 3 large ones.
- Avoid dieting
- Eat fresh, home-cooked and quality food only
- Include probiotics and fibre in the diet to promote gut health
- Always read the nutrition facts label before you purchase processed and packaged food.
- Sunlight exposure is essential for at least 15 minutes per day.
Below we have entailed details most Important Nutrition facts to understand better
Rapid urbanization has led to the development of a sedentary lifestyle and increased consumption of junk food. Junk/Processed food fills you up with empty calories. Consuming calorific food without utilizing those calories makes you stock in on unhealthy fats leading to obesity.
“Good things come to those who sweat”
Regular exercise helps you stay physically active. It makes you shed all the extra calories you intake. What can refresh you more than an early morning walk in the park? It helps you stay inspired and enjoy nature. According to nutrition facts, a strict exercise routine should be established. It must include at least 30 minutes of moderate physical activity. Include a brisk walk, riding a cycle, and swimming. Prevention of Heart disease, type 2 diabetes, and stroke are a few of the many exercise benefits one can reap.
Eat Enough Protein for Each Meal
A balanced diet is key to a healthy lifestyle. Proteins, fats, carbohydrates, fibres, vitamins, minerals, salt and water in the optimum and required amount are essential to the proper growth and development of an individual.Whey protein can be found as a byproduct of cheese production. Milk actually contains two main types of protein casein which forms around 80% of Milk and Whey Which Constitutes Around 20%.
Mindful eating means chewing food slowly and paying attention to its taste, colour and smell. Overeating is prevented. It is the perfect path to healthy eating and a healthy lifestyle.
Proteins are vital in muscle growth and development; they form the building blocks of our body. Eggs, seafood and low-fat cuts of beef are good sources of animal proteins. Plant proteins are obtained from beans and peas, nuts and soy items. A perfect combination of animal and plant protein consumption keeps you full throughout the day preventing unhealthy snacking.
Do Not Eat/Drink Sugar and High Calorific Items
Sugary drinks and sugary food like energy drinks, carbonated sweetened sodas, pastries, chocolates, and bakery items are high contenders for high-calorie sugar. Increased intake of these items leads to the development of heart disease, obesity, and type 2 diabetes. Commercial fruit juices contain added sugars. Always ensure food labels to decrease excessive sugar intake.
Fats include high calorific items. A balanced proportion of saturated fat and unsaturated fat coming from vegetable oil, oily fish, avocados, olive oil, cheese, cream, and nuts is needed. Healthy Fats help in the absorption of fat-soluble vitamins, brain development and regulation of blood cholesterol and blood pressure. Avoid artificial trans fats as they cause inflammation and heart disease.
Walk or Cardio is a Must
Good health is a mixture of a healthy diet and exercise. Not only walking but also strength training/ weight lifting is essential to keep your body in tone & shape. Cardio exercises boost your body metabolism helping you burn fat and lose weight even at rest. Choose the workout that you enjoy most like dance classes or mountain biking.
Get Enough Sleep
An asleep regime of 7-8 hours is crucial for health revival. Inadequate sleep affects mental and physical well-being. Obesity has been long linked to low-quality sleep.
Follow Vegetables and Fruits
Vegetables and fruits are rich sources of fibre, vitamins, minerals, and antioxidants. They are packed with nutrients and come in vivid shapes and colours to make our meals more exciting. Four to five servings of fruits and vegetables per day is mandatory.
Avoid Smoke and Alcohol
Direct or indirect smoking is injurious to health. It can lead to health problems like respiratory tract infections, cancers, and addiction.
Alcohol consumption in moderation is permissible. They are densely packed with calories and invoke addiction. Children and pregnant women should strictly refrain from alcohol.
“Healthy lifestyle isn’t a goal, it’s a way of living” We have given you a plethora of Nutrition Facts that you need to consider for a healthy lifestyle. Good Nutrition and moderate physical activity are crucial for premium health benefits. Malnutrition stunts growth and development. Take a healthy diet to maintain the best health.