Eat right! Do you always hear this statement? This is one of the most important phrases you should always keep in mind whatever your age is. But, why is it necessary to eat right?
Eating right is of utmost importance for the maintenance of health and fitness. Unless you are eating right, it is not possible to bring about weight control or bring about changes to your health and fitness.
Eating right includes three components:
Eating the right proportion of food
Eating the right kind of food
Eating at the right time
All these three components of eating right should be borne in mind for you to incorporate healthy eating habits.
Eating The Right Proportion Of Food
It is essential not to eat too much or too little. If you are eating too much, you are increasing the number of calories you are consuming.
All the calories that you consume are not utilized by the body and this excess will get stored up as fat. So, you will tend to put on more weight.
At the same time, you should not be eating lesser than necessary. In such a case, you are depriving the body of vital nutrients essential for the maintenance of body activities.
This will lead to tissue destruction by the body to meet the requirements of the body towards essential nutrients.
Likewise, if the body starves then it is perceived as an emergency state and the body will tend to store any food that it encounters as fat and you will begin to feel listless and have low energy levels.
Eating The Right Kind Of Food
The body needs a balanced proportion of nutrients for its daily functioning and maintenance.
Unless all the nutrients are being supplied, the body will start getting malnourished and have adverse effects on your health.
Thus, it is essential to get the body its required proportion of vitamins, minerals, proteins, fats and carbohydrates.
It is essential to have a high protein diet with low-fat content and a moderate quantity of carbohydrates.
Eating At The Right Time
It is essential to eat in small proportions through the day. This is the best way to improve the body metabolism and utilize all the food that is taken to provide energy and nutrition to the body.
Again, as we said earlier, it is essential not to skip meals and starve the body as this is perceived as an emergency state wherein the body begins to store all the consumed food as fat and you tend to put on more weight.
A well-balanced diet is of utmost importance in maintaining health and fitness. This is a common sentence that you might have come across many times in your life.
But, how many of us realize its actual importance and incorporate a diet regime wherein we are eating right?
Even though we are trying hard we are not able to get it right. This might be because we do not know how to eat right or we are not putting efforts in the right direction.
Some of us are failing because we cannot control our mind to listen to the alarms. Yet, some of us are failing because we are not seeing the results of our efforts thus leading to depression and more bad eating habits.
How does one eat right and manage to live a life of good health and fitness? Here are other tips to consider.
Exercise Self-control To Avoid Over-Indulgence
Eating right can be correlated to both overeating and starvation. You should not be either overeating nor should be starving yourself to death fearing to gain weight.
Train your mind to eat right and avoid both the extremes as both can be harmful.
If you are overeating, it leads to obesity and if you are starving yourself, the body might not be receiving adequate nutrition and this will lead to deleterious effects.
Eat Small Sized Meals
It is best to divide your meals correctly and eat in small proportions through the day.
The ratio of eating should be correct so that the body is getting the right nutrition while it is not subject to starvation.
Eat Wholesome Foods
Whole foods are a great source of nutrients and dietary fiber which are very important for good health and fitness.
It is best to use more of whole foods and less of processed or canned foods in your diet.
Avoid Junk Foods
Junk foods contain lots of unwanted calories that the body will tend to store as fat as this cannot be utilized by the body readily.
Even though you might have a tendency to gobble up these junk foods, it is necessary to exercise control and avoid junk to eat right.
Good Protein Intake and Reduced Fats
A good protein intake is essential for the body as this will help in the maintenance of the body and in muscle buildup and repair.
Watch the intake of fats and reduce fat intake although it is not good to go total zero as this too can have bad effects on health.
In addition, the body should receive a good intake of vitamins and minerals. So, make sure to include foods that are rich in these to meet the requirements of the body.
Eating Correctly Using the Food Groups
Eating properly can help keep you healthy and fit. As long as you eat nutritionally your overall life will be more rewarding.
Learning to eat nutritionally will keep you fit and usually, you will be able to keep the proper weight for your size.
There are six food groups that you should add to your diet. These six food groups form the food pyramid as some people refer to it.
The base of the pyramid is the Bread, Grain, Cereal and Pasta food group. These foods provide complex carbohydrates, which are an important source of energy.
You should have 6 to 11 servings of these foods in a day. Examples for one serving include 1 slice of bread, 1/2 cup of rice, or pasta, and 1 flat tortilla.
The next food groups going up the pyramid include the Fruits group and Vegetables group.
In both groups, these foods will provide you with important nutrients such as vitamin A, vitamin C, folate or potassium.
They are also low in fat and sodium and high in fiber. You should have 3 to 5 servings of vegetables or fruits each day.
Examples of one serving of fruit include one medium size apple, orange or banana, ½ cup of canned fruit, and ¾ cup of fruit juice or about 4 ounces.
Only count 100 percent real fruit juice. Examples of one serving of vegetables include 1 cup of raw leafy vegetables, ½ cup of other vegetables either cooked or raw, and about 4 ounces of vegetable juice.
The next food group above the Fruits and Vegetables are the Dairy Items and the Protein Items.
Dairy items provide your body with protein and vitamins and minerals, especially calcium. You should have 2 to 3 servings of dairy products in your diet each day.
Examples of one serving of a dairy item include 1 cup of cottage cheese or ½ cup of whole milk. Protein items provide your body with much-needed protein, iron, and zinc.
Include 2 to 3 servings of protein daily in your diet and each serving should be between 2 and 3 ounces.
Examples of one serving of protein would include 2 to 3 ounces of any type of meat, 2 tablespoons of peanut butter, 1/2 cup cooked dry beans, and 1/3 cup of nuts.
At the top of the food pyramid are the Fats and Sweets. The foods in this group do not provide much in the way of nutrition. They do provide calories, which is one culprit for weight gain.
Examples of this food group include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.
It is not easy to plan to eat right. One should have the determination to eat right and stick with it. Unless you do this, no matter what you try in terms of achieving fitness, you will fail.
Eating healthy can be a journey or it can be an adventure. At first, these changes might seem overwhelming or even impossible.
If you stick with it, if you really make an effort to follow these simple steps, you will find yourself living a life that you only dreamed of before.
On their own, each of these steps can change your relationship with food. You could take just one of them and easily start to see ome results. But you will find the best success when you combine these steps.
You are about to do something amazing for yourself. And amazing action gets amazing results. The goal here isn’t a six pack waist, or the promise of having a bikini body by next summer.
There are many things out there that can give you that, or at least promise to. The goal here is for you to be healthy – really healthy.
For you to find a space between the house and work and the kids where you can focus on small changes that will have big effects on your relationship with food and your health overall.
You are changing your life that is a big deal. You should be proud of yourself. If you are feeling overwhelmed or having second thoughts, please don’t let that stop you. You deserve this and you can do this.
If you are feeling scared, I challenge you to do it scared. These small steps might seem intimidating right now, but that is because of what these little changes represent – the start of a new journey.
Just remember, you aren’t alone, everyone feels nervous when they start making changes to their lives. Those people who are the leaders of your new healthy eating community were in your shoes once.
They were nervous and intimidated and they found a way to break through that and now they are able to help others do the same.
Yes, some of them might have been raised in a healthy eating environment, but that is the exception – not the rule.
Eating right is something that each one of us should learn to improve our general health and to help maintain our body healthy for a long time to come.
Learn the habit of eating right! You will just enjoy it and the health benefits that come along the way.
POINTS TO REMEMBER
Eating right includes three components:
⦁ Eating the right proportion of food
⦁ Eating the right kind of food
⦁ Eating at the right time
How to eat right?
- Exercise self-control to avoid over-indulgence
- Eat small sized meals
- Eat wholesome foods
- Avoid junk foods
- Good protein intake and reduced fats
- Eating correctly using the food groups
- Fats and Sweets
- Dairy and the Protein
- Fruits and Vegetables
- Bread, Grain, Cereal and Pasta
– Do you eat the right proportion of food?
– Do you eat the right kind of food?
– Do you eat at the right time?
– Do you have some conscious efforts to eat right?
– Are you eating the right amount of portion according to the suggested food group?
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