top of page
Writer's picturethegoddesswife

Eating healthy should become your lifestyle not only a trend.

Eating a healthy diet has many health benefits including maintaining optimal weight, preventing disease, boosting your mood and overall feeling like a better version of yourself. In general, healthy eating starts with making good food choices. A healthy diet includes nutrient-dense foods from all major food groups including lean proteins, whole grains, and healthful fats, and eliminating or significantly reducing processed foods.


1. Healthy weight

Maintaining a healthy weight can help reduce the risk of many chronic health issues. Being overweight or obese, however, significantly increases your chances of serious diseases, including heart disease, some cancers, type 2 diabetes. osteoporosis, etc.


Many healthy foods including vegetables, fruits, and beans are lower in calories and loaded with healthful nutrients. Furthermore, they tend to be higher in dietary fiber. Dietary fiber plays an important role in weight management. It helps regulate hunger by making you feel full longer, and it also helps with elimination.

I addition to maintain a healthy weight I suggest, you

- Plan your healthy meals (this reduces your chances of making poor choices or binge eating on "feel good" junk food.

- Know how much you eat (it is very easy to consume more calories than you realise).

- Vary your vegetables (by eating different vegetables, you may feel more satisfied).

- Use herbs and spices (these ingredients add flavour without significantly increasing calories).

- Read the nutrition facts labels (know precisely what's in the foods you eat.


2. Better mood

Research suggests that there may be a close relationship between diet and mood. In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of fatigue and depression.

Foods with a high glycemic load include refined carbohydrates or simple sugars. Examples of this type of food include sugary drinks, white breads, biscuits, cookies, and cakes. Conversely, vegetables, whole fruit, whole grains and lean proteins have a lower glycemic load.


3.Heart Health

Healthy eating and increased physical activity can help prevent high blood whereas diet is highly recommended as a dietary approach to reduce high blood pressure. This diet includes:

- Eating plenty of vegetables, fruits, and whole grains.

- Choosing low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.

- Limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products.

- Limiting food or drinks that contain added sugar.

- Restricting sodium intake to less than 2,300 milligrams per day and increasing your intake of calcium, potassium, and magnesium. Note that 1,500 milligrams of sodium per day is ideal.

Also, dditional recommendations for heart health include choosing foods high in fiber. Dietary fiber may improve blood cholesterol levels and reduce the risk for heart disease and other chronic diseases.


4. Antioxidants protect our body cells

Eating healthy foods that contain antioxidants can also help protect our bodies cells from damage by removing free radicals, which can cause disease.Fruits, vegetables, nuts, and legumes contain many phytochemicals, which act as antioxidants. Foods high in antioxidants include:

- Seeds and nuts

- Dark leafy greens

- Berries, such as raspberries and blueberries

- Carrots and pumpkins

Healthy habits
thegoddesswife.com

5. Improved gut health

A healthy gut or colon contains adequate amounts of naturally occurring bacteria which aids in digestion, metabolism, and overall good health. An unhealthy diet that is high in sugar and low in fiber alters the gut microbiome, resulting in increased inflammation and poor health. Therefore, eating a diet rich in vegetables, fruits, whole grains, and legumes that is also low in sugar will provide prebiotics and probiotics, which allow healthy bacteria to thrive in your gut.

Examples of foods high in pre/ probiotics include:

- Fiber (a prebiotic)

- Fermented foods rich in probiotics:

- Kefir

- Miso

- Yogurt

- Sauerkraut

- Kimchi


6. Better Memory

Healthy diet might protect against cognitive decline. In one particular study, vitamin D, vitamin C, vitamin E, omega fatty acids, fish, polyphenols, and flavonoids were all considered beneficial.


When planning your daily eating meals you should always consider to,

- Eat more vegetables (fill half of your plate with vegetables. Make sure you select a variety of colors, and be generous with greens ;)).

- Eat fruit (choose fruit over the juice so that fiber (peels and skins of the fruit) is included .

- Eat whole grains (as they are the best high-fiber options).

- Include nuts and seeds.

- Choose good fats: Olive oil, olives, nuts, nut butters, seeds, and avocados are the healthiest options.

- Eat lean protein: If you eat meat, make it lean and eat smaller amounts. If you choose the plant-based diet, include plenty of beans and other legumes.


Choose wisely when it comes to your daily eating patterns and you will be fine.


Until next time, S.

0 comments

Comments


bottom of page