The principles of healthy eating refer to a well-balanced diet that provides essential nutrients to the body. Thus it nourishes the body and supports our overall well-being. Right from maintaining the energy level of our body, a healthy eating habit provides strong gut health, brain function, a strong immune system. In addition, it prevents the body from chronic diseases. This article explores the core principles of healthy eating. It focuses on the importance of protein, fiber, vitamins and minerals, and all the important aspects essential for a healthy and balanced life.
1. Eat food in their most natural state as much as possible:
Foods which are the closest to their natural state are rich in nutrients. For optimal healthy eating, always prioritize whole, minimally processed food that retains their natural nutrients and benefits. To get plenty of these life-extending nutrients, it is better to stick to organic food, whole grain, nuts, seeds, lean meat, etc. Natural foods ensure the maximum amount of nutrients, fiber and other natural components. They are devoid of added sugar, unhealthy fats, and artificial ingredients.
2. Eat food with higher nutrient density:
Higher nutrient density food refers to those foods which provide high amounts of essential nutrients like vitamins, minerals, fibers, antioxidants, proteins, essential fatty acids and others. This food gives the body the required energy and supports healthy metabolism. This is an essential principle of healthy eating. Fresh fruits and vegetables, nuts, seeds, whole grain, organically grown, are high in vitamins, minerals, and polyphenols and are low in calories. The nutrient rich food boosts energy and metabolism of the body in many different ways:
- There is a steady supply of energy to the body through whole food which releases energy gradually.
- Nuts and seeds are rich in Minerals. They also contain essential fatty acids. Virgin flaxseed oil is rich in Omega-3, Vitamin E, Phytosterols, and other beneficial nutrients.
- Healthy fats regulate metabolism-related hormones like insulin and thyroid hormones.
- Lean proteins are available in egg, fish, chicken, lentils etc. They support muscle health and overall well-being of our body.
3. Eat fiber-rich food:
Fiber-rich food is essential for digestive health, blood sugar control, heart health, and management of weight. Soluble fiber found in oats, apples, citrus, fruits, flaxseeds, chia seeds, legumes help to lower cholesterol and control blood sugar. Insoluble fiber found in whole grain, nuts, seeds, vegetables like carrots, broccoli, fruits and fruit skins add bulk to stool and regulate bowel movement, preventing constipation. Drink plenty of water to keep fiber working effectively in digestion. Some Herbal teas can also be beneficial for gut health.
4. Eat varied protein:
Moreover, it is necessary to incorporate a diverse range of protein into a diet for overall health. It is important because different proteins provide unique nutrients and benefits. Protein is the building block of the body. Specifically, for muscle formation, cell formation, muscle repairment, cell repairment, and thus for overall function of the body, protein is very much essential. Our body must have all the necessary amino acids, which is possible when we eat a variety of proteins. Protein is found in lean meat, fowl, seafood, dairy products, and eggs. Additionally, plant-based sources such as legumes (lentils, black beans, peas, etc.), soy products, nuts and seeds, and whole grains provide significant amounts of protein.
Ultimately, including a range of both animal and plant-based proteins ensures nutritional balance and supports long-term healthy eating.
5. Eat healthy fats:
The quality of fat that we eat is more important than the amount of fat that we eat. We should take monounsaturated fats, (MUFA). These are present in olive oil, avocado, almond, cashew, seeds like pumpkin and sesame, etc. These are heart healthy fats and have anti-inflammatory properties.
In addition, polyunsaturated fats (PUFA), also called omega-3 fatty acid, are basically available in sea fish like salmon, mackerel, sardine, tuna, etc. Moreover, plant-based sources like flaxseeds, chia seeds and walnuts also have Omega-3 fatty acid. Meanwhile, foods such as sunflower seeds, walnuts, soybean oil, which contain omega-6 fatty acid, should be consumed keeping in balance with omega-3.
Furthermore, PUFA is essential for brain health as well as heart health. Natural saturated fats in coconut oil, dairy products, should be taken in moderation.
However, excessive saturated fats and trans fats, which are artificial, should be avoided. This is because they can increase bad cholesterol (LDL) and inflammation.
6. Eat wide variety of food:
Eating the same four or five foods over and over again may create nutritional imbalances and deficiencies. In order to have a balanced mixture of essential nutrients which promote overall well being, a wide variety of food is essential. No single food or same type of food can provide all the nutrients that our body needs.
“…If you eat meat, seafood, and dairy products as your only source for protein and avoid nuts and seeds, you may get plenty of zinc but not enough copper. A lack of copper increases the risk of heart disease. Zinc and copper should be kept in optimal balance through a varied diet…” (Robert Crayhon)
7. Drink plenty of water:
One of the most important principles of healthy eating is drinking plenty of water. Hydration is important for overall well-being. Generally, it is recommended that one should drink 2-3 liters of water every day. Besides helping to flush out toxins from the body and to maintain the kidney in good condition, it helps to break down food and absorb nutrients. Water also helps in the process of weight management. Some of the benefits of drinking a sufficient amount of water are improvement of energy and brain function, skin health, and lubrication of joints and muscles.
8. Minimize added sugar or salt:
It is essential to reduce the consumption of processed food, sugary items, and excessive salt. Excessive intake of sugar can lead to weight gain and obesity. It increases the risk for type 2 diabetes and subsequent risk of heart disease.
Excessive intake of salt increases the risk of blood pressure. And again, it leads to possible heart disease and kidney failure. Therefore, health eating demands minimal us (or avoidance) of sugar and salt intake.
Conclusion:
Healthy eating is not about depriving yourself of the foods you love. Instead, it emphasises on the need of maintaining balance, having variety, and keeping moderation while choosing food to eat. By incorporating whole, nutrient-dense foods, staying hydrated, and being mindful of portion sizes, one can support overall well-being and can enjoy both immediate and long-term health benefits.
