Good health is essential for everyone because the lack of it can end life. The state of your health is heavily dependent on your nutrition or what and how you eat. If you want to learn how to eat for good health, this is for you! There is lot of emphasis on what to eat and calorie count with less awareness on the right way to eat. Sometimes eating the right foods the wrong way can lead to poor nutrient absorption. This is why eating the right way is also crucial to good health.
This refers to eating small amount of foods more frequently. Grazing on good or whole foods has been scientifically proven to be the best way to eat and is suitable for all ages. Dr William Sears, an American physician in his book ‘Prime Time Health’ recommends eating twice as often, half as much and chew twice as long. This simply implies that rather than eating 3 large portions of food in a day, you can eat smaller portions, 6 times a day. This includes snacks.
Benefits of Grazing
Improves Digestion: Eating smaller amounts of food at a time helps to improve digestion. This is because the digestive system effectively digests small quantity of foods without the pressure it goes through when you eat large portions of food. Gorging or eating big amount of foods puts a lot of pressure on the digestive system which weakens as you age. Grazing on good foods will supply just the right quantity of food needed to keep the body strong without over working the digestive system.
Regulate Blood Sugar: Blood sugar is the amount of glucose in the blood. When blood sugar is high, it can lead type-2 diabetes if not reversed. Grazing on good foods especially protein and fiber rich foods like complex carbohydrates or whole grains does not rapidly increase blood sugar. This is because these foods slow down digestion and cause glucose to be released gradually into the blood thereby preventing a sudden rise in blood sugar.
Balances Hormones: Grazing also helps to keep the hormones in the body in balance. Insulin is regarded as the master hormone because of the crucial role it plays in the body. It is responsible for opening the receptors or ‘doors’ of the cells so that glucose can be absolved for energy. Excess insulin is released when there is excess sugar in the blood. Since eating small portions of foods help to regulate blood sugar, it also ensures that the right amount of insulin is released by the body.
Eat Whole Foods.
There is a saying that “The key to healthy eating is to avoid any food that has a TV commercial”. This is because most foods that are advertised on TV are processed foods with many artificial additives that have adverse effects on the health. Most of them contain a high amount of simple carbohydrates and trans-fat which can lead to obesity, type 2 diabetes and heart disease. So if you want to eat for good health, eat whole foods that are in their original form from mother nature or the farm or foods with very minimal processing. These include plant based foods like fruits, vegetables, fish, poultry, nuts, seeds and whole grains. Whole grains like brown rice, oats, whole wheat and wild rice.
Why Whole Foods?
Whole foods have multiple nutrients that your body can benefit from. The less processed the food is, the more nutrients it has. Although some processed foods like whole grain cereals have been enriched or fortified with vitamins and minerals, you can still gain the nutrients and antioxidants from real foods especially plant based foods. Eating varieties of multiple whole foods will feed your body with nutrients and antioxidants that will strengthen it and fight diseases. The major cause of poor health according to research is poor nutrition. Eat for good health!
These are foods that are high in phyto-nutrients. They are rich in antioxidants which neutralizes the effects of free radicals in the body. Many of them contain antiviral and anti-inflammatory properties. Top phyto-foods include berries, bell peppers, sweet potato, kale, egg plant, cinnamon, turmeric, apricots, onions and garlic, radish, mango, avocado and corn.
Don’t Skip Meals
Many people think that staying hungry or starving their body of food promotes weight loss. This is a misconception because when you kip meals, your metabolism slows down and you are not burning calories like you should, rather, your body thinks that you are starving so when you eat again, your body stores more than usual resulting in more fat.
The brain needs constant supply of energy to function effectively. Rather than skip meal, graze on healthy foods including complex carbohydrates like whole grains and legumes so that your body can get the right amount of foods and nutrients it needs at a particular time. Also, do not forget to drink lots of water to stay hydrated and improve your skin!
So what are you waiting for? Learn how to eat for good health and trying these scientifically proven guide and live a healthy and active life!