healthy nutrition choices

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It is a fact now that optimal health is linked to the importance of good nutrition. The importance of healthy nutrition is the main preventive measure against a high number of human diseases. Healthy nutrition is vital to maintaining good health in a rundown environment. It helps the body fight off diseases, correct imbalances, and provide energy and passion for life. Good nutrition is linked to one’s capability and desire to get the proper nutrients from the food. Nowadays, industrial foods marketed to us are filled up with additives and chemicals which affect the quality of food.

We Are Fighting A Tougher Battle Than Ever Before

Each year, the average American eats twelve pounds of food additives and a gallon of pesticides, not to mention all the air-born pollutants that are inhaled! It’s no wonder our bodies are overworked, overburdened, and no longer able to effectively eliminate all these foreign substances.

Diet-related diseases include, but are not limited to:

  • coronary heart disease
  • hypertension
  • stroke
  • diabetes
  • various cancers
  • osteoporosis

These diseases take lives of millions of people each year and cost billions of dollars in health care. According to the National Academy of Sciences, 60 percent of all cancers in women and 40 percent of all cancers in men may be due to dietary and nutritional factors. Consequently, the importance of good nutrition and diet are the main preventive measures against cancer.

There is a growing number of people who are aware of the importance of good nutrition and are turning towards foods that are enriched with different herbs, vitamins, and minerals. More and more foods will be tailored to improve health and extend life.

Scientific studies on the healing potential in foods are in a constant progression. It is now understood that humans require a daily intake of particular nutrients to support their activities and that when one or more specific nutrients are absent, deficiency disorders will occur. It is also known that certain constituents in food have a health potential and can actively improve health.

Disease-causing free radicals are everywherehealthy nutrition choices

We know that humans are exposed to substances called free radicals. Those reactive molecules have been linked to a number of human diseases like cancer, Alzheimer’s disease, cataracts, immune deficiency etc. We are now aware that some plants, many fruits, and vegetables have powerful compounds called antioxidants.

Foods containing antioxidants can prevent diseases such as cardiovascular disease. Other foods contain fatty acids like fish can help lower blood pressure, nourish the brain and more. Some foods are rich in fiber and can help protect our gastrointestinal tract. The importance of good nutrition will play, in the years ahead, a leading role to improve our quality of life and will have a major influence on our health.

Proper nutrition is a key element in leading a healthy lifestyle. Most experts agree that the formula for a fit, healthy body is 80% nutrition, 10% exercise, and 10% genetics. No one can control the genetics, but you can certainly control the other 90%.

Tips for Healthy Nutrition

The best way to control the nutritional part of this equation is by developing a clean eating lifestyle. A clean eating lifestyle follows these principles:

  • Eat 4 to 6 small meals every day
  • Eat every 3-4 hours
  • Consume lean proteins, healthy fats and complex carbs
  • Drink at least 2 liters, or half a gallon of water each day
  • Never miss a meal, especially breakfast
  • Avoid processed, refined foods, especially white flour and sugar
  • Avoid saturated and trans fats
  • Avoid sugar-loaded sodas and juices
  • Consume adequate healthy fats each day
  • Avoid excessive alcohol
  • Avoid all calorie-dense foods that contain little/no nutritional value
  • Depend on fresh fruits/veggies for fiber, vitamins and enzymes
  • Stick to proper portion sizes, over-eating is the most common mistake people make by either not caring or not knowing how much food they need

The best way to a healthy and fit body: stop dieting – eat clean!

One of the worst things you can do to your body is make it starve. You may think you are doing something great, but instead you are putting a lot of unnecessary stress on your body. Sure, you will lose some weight in the first month or so, but only because of an extreme and fast change in a caloric intake.

Our bodies are too intelligent to allow us to trick them with starvation and continue to only lose the fat weight. The key to success is NOT extreme dieting, starving yourself and focusing only on the total calories consumed daily.

What is BMR?

In order to avoid malnutrition, muscle loss, slow metabolism and energy drops, it is very important to know and understand your own BMR (basal metabolic rate). BMR is very crucial in determining the accurate and most effective caloric daily needs, regardless whether you want to lose, gain, or maintain body weight.

The main focus needs to be on consumption of clean, healthy and natural foods, and an accurate daily caloric intake that reflects the proper timing and amount of each micronutrient (proteins, carbs, fats).
Key points of focus:

  • Treat food as fuel
  • Consume foods that your body will benefit from 100%
  • When food shopping: cater to your health – not your taste buds
  • When food shopping: read ingredients first, don’t fall for false claims on front of the label
  • Stay away from processed foods
  • Quit yo-yo dieting – consistent clean eating is the answer
  • Stay away from foods and products that have added sugars
  • Never skip breakfast
  • Drink plenty of water
  • Practice patience, real and permanent changes don’t happen over night
  • Make it a lifestyle not a chore!