What is Healthy Nutrition?
A healthy, balanced diet is essential for maintaining a healthy lifestyle. It helps to reduce the risk of developing various diseases such as diabetes, heart disease and obesity.
According to WHO (World Health Organization), the recommended daily intake of vegetables is three portions eaten with every meal. The recommended daily intake of fruits is two portions eaten with or between meals. The recommended daily intake of proteins includes two servings per day, meat or dairy based products are both allowed in these categories.
What are the Benefits of Healthy Nutrition?
Eating unhealthily is not just bad for your physical health, but it also affects your mental health. Research has shown that people who eat unhealthy often have less self-control because their brain is starved of nutrients. Unhealthy food fuels the reward centers in the brain, which cause people to crave more sugar and unhealthy food.
As our brains are the most important organ in the body which controls most of your body functions. It is also responsible for what you think, feel, and do. Eating healthy helps your brain function at its best.
Improving our diet is one of the easiest ways to improve our mental health.
There are so many studies that show how food impacts mental health- it increases serotonin levels, reduces inflammation, and can help with addiction. So you can bet that if we start eating more unhealthy foods, then we will not be happy people!
The brain is a very complex part of the body that needs a lot of attention and care. What it needs more than anything else is nutrients. In this section, we will go over 3 things that the brain needs as well as some information on what nutrients it needs to function properly.
The first thing that the brain needs is glucose. Glucose can be found in carbohydrates and sugar which are both easy to come by in the modern world. For those who cannot find glucose, they can ingest another form of sugar, fructose or have a drink with high-fructose corn syrup for quick energy boosts. The next thing that the brain requires is amino acids from foods like meat, seafood or soy products which help build proteins for neurotransmitters.
Finally, Omega-3 fatty acids are important for brain function, they are essential for many functions of the brain, including cognitive functioning, mood regulation, and brain development.
The most common omega-3s found in the diet are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
How to Achieve a Healthy Diet & Stay Fit
There are many ways that you can eat healthier everyday, even if you aren’t following a strict diet.
1. Eat more fresh fruits and vegetables
2. Drink more water
3. Limit your intake of sugar, soda, and juice
4. Avoid processed foods
5. Keep your portions reasonable
Best exercises to stay healthy and help with weight loss
Exercise is an important part of weight loss. The most effective exercises for weight loss are the ones that will make you sweat. There are two types of exercises for weight loss that are best for this goal: high intensity exercise and long distance running.
Some people say that it’s best to do high intensity exercises in short intervals, while others say it is better to do long distance running with less intervals. It all depends on your personal preference, lifestyle, and preferences. For example, if you have a baby at home in daycare, then you can’t go out during the day to run because there is no one to take care of them when you leave. So if this is the case, then doing high intensity exercises will be better for you!
Here is a breakdown
- Be aware of your OCD and side effects
- Acknowledge your unwanted habits
- It is very common
- Bring them to light by sharing with friends
- If it concerns you, seek professional therapy (CBT/HRT)