Eating Habits For A Healthy Lifestyle: Most people especially the young ones are now depending on fast food, cold drinks, chips and burgers to satisfy their appetites. But, unfortunately, these items are surely not a part of a balanced diet. Diet pitfalls can lead to certain adverse health conditions and in order to avoid such possibilities, one should opt for healthy eating habits.
What Is Healthy Eating Habits
Healthy eating habits would include all the major types of food in your daily diet. You should eat wheat or rice for carbohydrates as without them, it is difficult for the human body to generate energy. Proteins again contribute to the structural development of the human body and they are also known to supply energy when they are converted into glucose to make up the carbohydrate deficiency.
Both plant and animal proteins are necessary for healthy eating habits. Young people should consume lots of fatty items like milk, egg, meat, mustard oil etc as fats most real enormous amount of energy along with the function of storing energy. Young people would always in need of enormous energy as their metabolic rates are quite high in them due to certain physical activities.
Vitamins are required in very small amounts by human bodies but that does not really mean that you can do without them. So, include boiled and raw rice, vegetables, citrus fruits, egg and milk in your daily diet. Human bodies cannot do without minerals as they play a significant role in pigment and enzyme formations.
Tips To Develop Healthy Eating Habits
Thus, healthy eating habit also covers leafy vegetables, egg, meat, fruits and fish as they are counted as the main sources of minerals. Do not forget to consume plenty of water every day as without water it is very difficult for the human body to carry out metabolic activities.
Plenty of Whole Grains, Fruits and Vegetables
You must be very worried about what types of food you should consume in order to develop a healthy eating habit. You can come out of this tension just by consuming plenty of whole grains, fruits and vegetables. All these varieties would surely make your diet quite a balanced one.
Plenty of whole grains, fruits and vegetables would provide your body with carbohydrates, vitamins and minerals. Carbohydrates provide energy to the human body to perform various metabolic functions.
Whole grains like wheat, bread, rice, pasta, sugarcane and lactose are counted as the major sources of carbohydrates. Energy is produced by the breakdown of carbohydrates by aerobic and anaerobic respiration. In aerobic respiration, one molecule of glucose is broken down to produce 38 ATPs and in anaerobic respiration, one molecule of glucose is broken down to produce two molecules of ATP. ATPs are energy currencies and we can utilize this energy according to the demand of the body.
Raw rice, boiled rice and peanuts supply vitamin B complex to human bodies and plenty of whole grains, fruits and vegetables can protect you from getting affected by beriberi and pernicious anaemia. Citrus fruits like oranges and lemons, and green chillies are the major sources of vitamin C and vitamin C is utilized to synthesize the collagen fibre of our body and in healing wounds. Vitamin C deficiency causes scurvy.
Plenty of whole grains, fruits and vegetables especially leafy vegetables provide minerals to human bodies and minerals are required for protection against diseases and for performing certain metabolic steps like enzyme and pigment formations. Iron deficiency can lead to anaemia and iodine to goitre and calcium deficiencies cause rickets and osteomalacia. Thus, plenty of whole grains, fruits and vegetables are necessary for energy production and for carrying out various metabolic functions smoothly.
Eat a Variety of Nutrient-Rich Foods
If you are really interested to opt for a healthy eating habit, then, you should eat a variety of nutrient-rich foods every day. Carbohydrate surely forms the core part of your diet and it is known to provide energy to perform metabolic functions. Thus, for gaining energy, you should consume bread, wheat, rice, sugarcane, lactose, pasta and other forms of carbohydrates.
Protein-rich food items are the next variety which is a must in your daily diet as protein plays a great role in the structural development of our bodies.
Protein is basically a molecule which contains nitrogen and sometimes when our bodies run in a carbohydrate-deficient state, protein can be converted into glucose to provide energy. Thus, when you are advised to eat a variety of nutrient-rich foods, then, you should definitely eat lots of meat, fish, egg and other animal proteins along with certain plant proteins like soybean and leguminous plants.
Fat stores energy and fat also provide energy by getting oxidized whenever the body needs it. For fatty acid and glycerol, one should consume milk, meat, butter and other forms of animal fats along with plant fats like mustard oil, coconut oil and sunflower oil.
When you have planned to eat a variety of nutrient-rich foods, you should include vitamins in your daily diet. Vitamins protect the human body from diseases and they are required in very small amounts by our bodies. But, vitamin deficiencies can lead to various dangerous diseases. In order to avoid such consequences, one should eat boiled rice, citrus fruits, fish, cod liver oil, milk, egg and meat.
One needs to include minerals and plenty of water in his diet for healthy eating. Green leafy vegetables, eggs, meat, fish, vegetables and fruits are the major sources of minerals. In order to carry out the various metabolic activities smoothly, you should drink plenty of water.
Eat Moderate Portions
It is known to all that the human body requires food for energy generation to carry out metabolic activities and for the growth and maintenance of cells and body tissues. It is very difficult to decide the proportions of various food components as the concept of healthy eating varies from time to time according to age, sex and profession. But, people are generally advised to eat moderate portions of everything.
You have to eat moderate portions of carbohydrates, fats, proteins, vitamins, minerals and water but it is better to let the doctor decide the amount of this moderate portion on the basis of your calorie requirements.
The calorie requirements vary from one age group to another and from male to female. The males require more calories than females as most of the males are expected to be engaged in outdoor jobs and the calorie requirement is always more for people who are into more physical activities.
A balanced diet contains different types of food in such proportions that the human body gets sufficient amounts of calories, minerals, vitamins and other nutrients. One should eat moderate portions of everything in order to wipe out the possibility of getting affected by some deadly diseases. Healthy eating is a must for healthy living. A balanced diet is also desired for the maintenance of both emotional and physical well-being.
Both being underweight and overweight are not desirable factors and you can avoid certain chronic conditions like heart diseases and diabetes by choosing a proper diet in a proper diet, you are allowed to eat moderate portions of everything.
Old people should consume more protein and less fat and carbohydrates. In old age, you might not be needing too much energy but definitely protein for the structural development of the human body and healing wounds. Fluid intake is very important as far as metabolic functions are concerned. One must be taking 6- 8 glasses of plain water each day to let your kidneys function in the proper way.
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