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Food Plan For Healthy Lifestyle

Posted: 31 Dec 2020 01:13 AM PST

Food Plan

Food is one of the main sources of energy and nutrients to an organism for their growth, development and general wellbeing after water and fresh air.

It therefore plays an important role in the promotion of sound health and disease prevention and probably control.

A good food consists of essential nutrients, such as carbohydrates, proteins, fats, minerals and vitamins which are consumed to provide nutritional support for an organism.

Basically, nutrients are substances that provide: energy for activity, growth, and all functions of the body such as breathing, digesting food, and keeping warm; materials for the growth and repair of the body tissues, and for keeping the immune system healthy.

The energy substances are already there in the form of nutrients in a variety of foods. A calorie is a basic unit of energy that we get from the food we eat. In other words, you can say that calorie is a fuel which is stored and burnt by our body as per requirement or habit we have cultivated.

Just as the vehicle requires fuel, engine oil, water and pressure to function optimally while in motion, humans (Organisms) require food in the right proportions to grow healthy and function well both mentally and physically.

It's not just what one eats, but when and how. Eating breakfast, and then followed by smaller meals throughout the day is advisable.

Nutritionists advise that a healthy breakfast can jumpstart one's metabolism, while eating small, healthy meals keeps one's energy up all day.

Interestingly, there are many vegetables, fruits, and many proteins-rich foods that one can afford and eat. However, the challenge is knowing the right proportions of each to eat, when to eat, how to prepare it to ensure the nutrients are not wasted.

For a healthy food plan and for optimum performance, the following are recommended for regular consumption:

1. Fruits and legumes

Legumes or fruits are the sources of vitamins, minerals, and fibers; they also contain proteins and other healthy materials required by the human body for its proper functionality. They include peas, beans, lentils, peanuts or groundnuts, and soybeans. These category of foods are almost everywhere and largely affordable.

2. Staple foods

Staple food items are starchy foods such as wheat, rice, yams, potatoes, garri, cassava flour or plantains. With each meal, add a staple food and the main meal that will give you energy and protein for the day. The staple foods will give you energy and keep you powerful but they will not provide all types of vitamins that your body needs for proper working.

3. More water

Drinking as much as eight cups of water is required by the body daily to enable it function very well and to avoid dehydration. If you are active in the sun and any hotter places or you are sick then you should drink more water.

On when to eat, it is advisable to avoid eating late at night food. In fact, it is recommended that dinner should be eaten earlier to allow the body fast for 14-16 hours until breakfast the next morning.

Studies suggest that eating only when one is most active and giving the digestive system a long break each day may help to ease digestion and regulate weight.

Experts in nutrition also advise that eating healthy should be supported by regular exercises for at least 45 to 60miniutes. This they say should be followed by a deliberate decision to avoid alcohol and tobacco to prevent or reduce the chances of major lifestyle diseases such as cardiovascular disease, diabetes, and cancers as well as their risk factors such as raised blood sugar level and overweight.

According to Samantha Heller, RD, a senior clinical nutritionist at NYU Langone Health in New York City, "Over time, when you make healthy decisions about food, you are at a lower risk for cardiovascular disease, certain cancers, type 2 diabetes, obesity, and even anxiety and depression. You will have more energy, feel better, and may even be in a better mood on a daily basis."

Heller adds, "Again, it comes down to the length and quality of your life. In a review published in June 2017 in the American Journal of Clinical Nutrition, a healthy diet was found to decrease the risk of early death from any cause by 56 percent. Researchers defined a healthy diet as one that focuses on eating whole grains, vegetables, fruits, nuts, and fish. On the other hand, a higher intake of red or processed meats increased the risk of early death by twofold."

On her part, Jessica Migala, in an article in 'Everyday Health', a diet and nutrition platform posits that planning for a healthy lifestyle food requires a persistent sticking to a plant-based eating pattern.

A study published in August 2019 in the Journal of the American Heart Association found that people who stick with plant-based eating patterns have a 16 percent lower risk of developing heart disease, possibly because these diets tend to include more heart-healthy fiber and nutrients like potassium, while limiting intake of saturated fat and cholesterol. The definition of plant-based eating can vary, but can include vegan (no animal products), raw vegan (no animal products and only raw foods), vegetarian (no meat), or even flexitarian (eating vegetarian most of the time).

In a related article, Dr. Apurva Vyas, of the Radiance Hospital, India advise that in drawing up a healthy lifestyle food chart that the individual needs to understand how much calories his body needs to perform basic metabolic functions and daily physical activities using online calorie calculators.

His words, "You need to understand and know the type of food and how many calories per gram, it contains.

"Apart from Calorie concern, it would help if you even focused on the portion control and choosing nutrient-rich foods which are of prime importance. Your food should be the mixture of carbohydrates, protein, fat, minerals and vitamins. "You need to choose the portion very wisely and as per your body's essential requirement only.

"Have the habit of keeping more fruits, low-fat dairy products, fresh vegetables, whole-grain foods in your diet plan. Cultivate the habit of having home-made food at home or work.

"Don't skip or delay your meals, as later on you will end up eating too much or choosing an unhealthy snack.

"Take a small plate and serving in the beginning, chew your food well; this time, consuming process will help you eat the right amount of food your body requires.

"Drink water instead of high-sugar drinks. Resins or fibre-rich foods will help you feel full and achieve satiety value so you would eat less and consume fewer calories.

"These are the few points or steps you can follow to plan out your balanced diet, however, if you are still not sure about this calculations and pattern of developing a healthy eating habit, consult a good dietician. If you are really over-weight and failed to follow healthy habits or not succeeded in stopping the weight gain with related health issues, you should consult a good obesity expert."

Finally, in drawing up a food plan for healthy lifestyle, individuals particularly those in their late 40s and above are to make deliberate and conscientious effort at sticking to the dos and don'ts for effective result that will impact positively on their health.

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