The foundation of holistic health is holistic nutrition. Correct healthy nutrition can help reduce the risk of several health related problems, the most frightening of which are heart disease and cancer.
Proper nutrition involves eating many different foods, monitoring our consumption of some food and beverage items, and counting calories.
Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.
To function properly, our body must have the correct combination of nutrients. These nutrients can be divided into the following groups:
1. Carbohydrates.
These are the primary source of energy in your diet. The body uses carbohydrates to make glucose which can be used immediately or stored in your body for later use. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex.
Sugars are simple carbohydrates.
Starches and fibres are complex carbohydrates.
2. Proteins.
Proteins help the body build and maintain muscles and other tissues, and are also involved in the creation of hormones. Like carbohydrates, excess protein is stored as fat. Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.
3. Fat.
Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process it can become saturated fat.
4. Vitamins.
Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task that you need your body to perform. It has also been noted that certain vitamins can prevent disease. For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls.
Vitamin B1 is needed for digestion and proper nervous system function.
Vitamin B2 is needed for normal cell growth.
Vitamin B3 helps to detoxify your body.
Folic acid assists with production of red blood cells.
Vitamin D assists with the absorption of calcium.
Vitamin K helps your blood clot.
5. Minerals and trace elements.
These are another nutrient your body requires. Both are used in many different body processes. Minerals such as chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount.
6. Salt is one final nutrient your body requires.
You should not consume more than 2400mg per day though, as it might raise your blood pressure.
Try to follow the following guidelines to create a well balanced, nutritional diet.
1. Try to consume two and a half cups of vegetables and two cups of fruit each day.
When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colours as possible.
This will help you to select from all five vegetable subgroups at least four times per week.
2. Eat at least three ounces of whole grain products each day.
At least half of your grain intake should be wholegrain based.
3. Milk should also be part of a healthy diet.
Consume at least 48 ounces of low fat milk or milk products on a daily basis.
4. Total fat intake should only be between ten and thirty percent of your calories.
Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health.
Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free.
Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.
5. Fibre-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods.
6. Alcoholic beverages should only be consumed in moderation.
Excellent nutrition is the basis of a healthy diet, and a healthy diet combined with an active lifestyle will help ensure you have a long and healthy life.
