A healthy diet is all about a diet that provides the body with essential nutrition,macronutrients,and fluid.
Here what’s key is taking the correct number of calories to ensure balance in energy you take and amount you use.
For men about 2500 calories in a day is advised while for women about 2000 calories a day is recommended.
Taking less salt below 6g daily in adults is another way of maintaining a healthy diet. Too much salt is likely to raise blood pressure.
That adults and children with age 11 and above should not take more than 6g of salt daily while younger children less than that.
Taking plenty of fluids
Your body needs to be hydrated. Every day you are recommended to take 6-8 glasses of fluids. Especially in hot weather, you are advised on much intake of fluids .
While other fluids are helpful ,others are problematic such as sugary and fizzy drinks since they are high in calories. Avoid that and replace your diet with low-calorie diet as this will help you in reducing your weight.
You should also limit the amount of sugar intake generally .This is achieved by choosing fruits instead of sweet snacks.
Eating less fat is also a major component in healthy diet, that fats and oils much intake increase the risk of heart disease and stroke.
It is recommended that consumption of fat should not exceed 30 in a person’s overall energy intake.
A healthy diet is one with plenty of vegetables and fruits. This are essential sources of vitamins ,minerals, dietary foreplan protein and antioxidants. Persons who take diets rich in vegetable and fruits have less chances of getting obesity ,heart disease,stroke,diabetes and even some of cancer type.
Healthy diet for kids
Healthy diet commences early in life where breast feeding yields growth with long term health benefits such as reduction in the risk of becoming overweight and developing non communicable diseases.
For children aged 7-10 a healthy diet includes
- Foods which are rich in proteins such as meat,fish,eggs,and beans
- Fruits and vegetables at least daily
Foods rich in starch such as bread, rice and potatoes among others
Healthy diet for adults
Adults are advised to consume more nutrient foods such as
- Beans ,peas, unsalted nuts and seeds
- Sliced vegetables
- Whole grains like oatmeal, brown rice, whole-grain bread
- Fruits and vegetables
But what is the importance of healthy diet
A healthy diet mainly protects you from many chronic non-communicable diseases such as heart disease, diabetes and cancer.
A healthy diet combined with regular physical exercise would help to reduce or avoid obesity.Also, it will help in weight loss management.
While sick ,a healthy diet will boost your recovery by enhancing the functioning of the immune system.
There also studies of close relationship between diet and mood. Researchers found out in 2016 that high glycemic load diets may trigger increased symptoms of depression and fatigue.
A healthy diet will also serve an improved memory according to studies of 2015,that some nutrients such as vitamin Vitamin C ,vitamin E,omega fatty acids and fish protects against cognitive decline and dementia.
To maintain a good health, you should be ready to maintain a healthy diet. Today’s most common diseases such as cancer and blood pressure are as a result of poor dietary.
