A Quick Guide to Healthy Eating

What you eat contributes to your health and general wellbeing. Therefore, it is very important to practice healthy eating. You have to eat a wide range of food in the right quantity at the right time if you want to practice healthy eating. Below is a quick guide to healthy eating that you have to know.

healthy eating

Eat a lot of fruits and vegetables

Eating fruits and vegetables has a lot of health benefits. Don’t just take fruit juice, vegetable juice or smoothies, get fresh fruits and also prepare vegetables to eat.

Don’t discard starchy carbohydrates

Starchy carbohydrates include bread, pasta, cereals, potatoes and rice. They should make one third of the food you eat. Try to add at least one starchy carbohydrate food to each main meal you eat.

Lessen the amount of saturated fat you consume

Although we all need fat in our diet, we still have to take note of the amount and type of fat we consume. There are saturated and unsaturated fat. Saturated fat is available in a number of foods such as butter, pies, biscuits, hard cheese, cakes, lard, sausages and cream. Excess saturated fat heightens the amount of cholesterol in the blood, and this can increase the risk of having a heart disease. The average man is expected to take a maximum of about 30g of saturated fat while the average woman is expected to take a maximum of about 20g. Children should take an amount lesser than what an adult takes. Instead of consuming foods with saturated fat, consume more foods with unsaturated fat such as  avocados, vegetable oil and oily fish.

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Lessen the amount of sugar you consume

Consuming excess sugar makes you more vulnerable to tooth decay and obesity. Consume less of sugary breakfast cereals, cakes, pastries, biscuits, sugary fizzy drinks and alcoholic drinks.

Consume less amount of salt

Consuming excess salt can lead to high blood pressure, which may lead to stroke or a heart disease. The fact is even if we don’t add salt to our food,  a number of foods (such as breads, sauces, breakfast cereals and soups) we buy to eat already has salt in it.

Consume more fish

Aside being a good source of protein, fish has a lot of vitamins and minerals that are of great health benefits to everyone. There are oily fish and non-oily fish. Oily fish include the likes of fresh tuna, salmon, sardines, mackerel and pilchards, while non-oily fish include the likes of canned tuna, plaice, skate, haddock, cod and hake. Consume a wide variety of fish as much as you can.

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Stay hydrated

Drink a lot of fluid, especially water. Ensure you drink about 6-8 glasses daily. Drink more of non-alcoholic drinks, but try to avoid sugary soft and fizzy drinks. Water and low-fat milk are healthier options. Anyway, just ensure you always stay hydrated and hardly thirsty.

Remember that to live a healthy life, one of the things you need to engage in is health eating. Therefore, if you have not been practicing healthy eating, you have to start now.

About the author


The real big brother, Boda Wale, I share things I hear, see, know, or imagine. Web/App developer at EKIAA.COM. An award winning bathroom dancer, Popsy Temileyi Zoe (by God's grace).


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