Healthy eating is about taking in foods that are fresh, not contaminated by pathogens and that are good for our body. Here are some basic ground rules on eating right:
We all need a sufficient amount of calories for growth, development and metabolic activity. So we have to know how much of calories we need. Each person’s body is different so the requirement is different. If you overdo it, calories will be stored as fat that amounts to more than 30% of body mass. The recommended daily allowance of energy is 2000 calories but this can vary based on age, gender, weight and fitness level.
The body needs fat to go about its tasks. Monounsaturated fat, polyunsaturated fat and saturated fat along with a dose of omega-6 and long-chain omega-3 lipids are important for health. Nutritionists recommend 65-80 grams of fat intake per day.
Eating right also means maintaining a healthy ratio between carbohydrates and lipids and that ratio is 4:1.
Saturated fats are not good for you. The recommended limit is 20 g although this is disputed by some experts. Trans-fat is another thing to watch out for.
Be sure to take enough of essential amino acids in your diet. They are called ‘essential’ because the body can’t produce it. They prevent cellular aging and provide transport proteins which carry out metabolic activities. You can get essential amino acids in animals and also in some plants such as soy and hemp.
Don’t forget your daily intake of minerals and vitamins, which constitute the group of ‘micronutrients’. This means that you don’t need them as much as the main food groups but they should not be ignored. They are vital for metabolic processes and for growth. Minerals like iron help to carry oxygen in blood. Vitamins E and C keep your cells younger. Deficiency can lead to illness and chronic problems.
You need to make sure that your food is not contaminated with poisonous substances. These include heavy metals (such as lead and mercury) and carcinogenic substances (i.e. benzene and some other chemicals). Heavy metals enter fish that live in polluted waters. Industrial waste that is not treated finds its way into lakes and farming land. Some types of fish retain heavy metals more than others. It’s best to avoid big fish because they can contain a higher concentration of pollutants. Pregnant women should be extremely careful.
Make sure that the foods you purchase in supermarkets are fresh. You can inspect them carefully to see that there is no discoloration or change in texture. Sometimes, the food smell can give you a clue. There are fungi living on outdated cheese and mushroom that cause ill health. So never take a risk if you suspect any food has gone bad. It’s not worth what you save.
When preparing meat, make sure you cook it at the optimum temperature. Half cooked or uncooked beef in particular can contain parasites or disease causing agents.
