A wide range of nutrients and micronutrients are required by humans to lead a healthy and active life. As per the National Health Policy, to fulfill this need, good nutrition and proper intake of food in relation to the dietary needs of the body is required. Therefore we need an adequate, well-balanced diet which should be combined with regular physical activity, to achieve the goal of good health. A host of problems can occur with poor nutrition, for instance, it can lead to reduced immunity, increased susceptibility to disease, impaired physical and mental development, and reduced productivity.
People are consuming C.R.A.P. nowadays instead of good nutritious food. By C.R.A.P. I am referring to carbonated soda, refined carbohydrates added sugar and processed food. Soft drinks, junk foods, packed foods, ready to eat foods, etc are harming our health to a great extent. Many people do not eat enough fruits, vegetables and dietary fibers such as whole grains. All these factors are together contributing to imbalanced eating.
A balanced and healthy diet varies depending on the individual needs like age, gender, the degree of physical activity, culture, locally available foods, and dietary customs but the basic principles of what constitutes a healthy diet remain the same. Let’s have a look at how to avoid these unhealthy habits by incorporating certain basic changes in our food habits.
According to WHO
- A healthy diet includes seasonal fruits, legumes, nuts, whole grains.
- Consumption of at least 400 grams of fruits daily.
- Unsaturated fats over saturated fats.
- Salt consumption shall be less than 5 grams and use iodized salt.
To reduce added sugar consumption
- Avoid soft drinks, loaded sugar desserts, sauces with high sugar.
- Consume full-fat foods (yes that’s right as low-fat foods have more sugar than their full-fat counterparts), whole foods and more proteins.
- Consider natural sweetness.
- Use organic green coffee and apple cider vinegar as they control blood sugar levels.
How to avoid refined carbs and processed foods?
- Buy unprocessed foods i.e. whole foods which include fresh fruits and vegetables, nuts and seeds, legumes, whole grains, animal products, etc.
- Avoid food items like bread, pasta, cookies, muffins, cakes, boxed cereals, frozen treats, pretzels, soda, and other sugar-sweetened beverages and candy.
- Again use apple cider vinegar every morning as it increases satiety.
- Order smartly at restaurants.
Resort to good carbs
- Substitute white rice with brown rice, white bread with whole grain bread, regular pasta with whole-wheat pasta or spaghetti squash, cornflakes with low sugar bran flakes, etc.
Use Apple Cider Vinegar regularly
- It helps in better nutrient absorption, improves digestion plus it detoxifies our body.
- It strengthens our immune system which gets distorted with high consumption of C.R.A.P.
- It also prevents heart diseases as it controls cholesterol levels.
- It helps in losing belly fat.
- It fights diabetes.
Therefore, it is very important to avoid obvious sources of C.R.A.P. in our diet and to choose a diet based on whole foods, rather than highly processed alternatives which have harmful effects on our health. After all,
“HEALTH IS WEALTH”