How to eat healthy

For a long life span, a young person must eat 4 to 5 types of fruit, exercise at least for 1 hour daily to stay young, healthy and active. The older an average person gets the healthier they must eat.

After the age of 30, most people develop to produce high cholesterol and diabetes. If one eats a lot of junk food and has a high sugar intake, they are more prone to suffer from these diseases. This can result in, a vascular occlusion in short, a blockage of a blood vessel usually with a clot, leading to a heart failure.

The best remedy is to stay devoted to a healthy eating habit, to avoid fatality rates in people.

A study on obesity:

According to 2007 statistics from the World Health Organization, Australia has the third-highest prevalence of overweight adults in the English-speaking world. Obesity in Australia is an "epidemic" with "increasing frequency."

Here are some tips to flush off toxic foods from your bloodstream:

Eat protein foods

Protein is highly vital for your diet. It is a nutrient needed by the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle.

They consist of:

• lean meats – beef, lamb, veal, pork, kangaroo

• Poultry – chicken, turkey, duck, emu, goose, bush birds

• Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, eggs.

Eat your carbs but don’t overdo it

Carbohydrates are important for your body. One must consume it every day. However, eating carbs 3 times a day is unhealthy. Limit it to once a day, so for breakfast like brown bread.

Carbs are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.

Your carbohydrates are:

• Bread

• Flour

• Pasta

• Rice

Don’t forget your dairy!

Another tip is to not forget your dairy consumption. Dairy products or milk products are a type of food produced from or containing the milk of mammals. They are primarily produced from mammals such as cattle, water buffaloes, goats, sheep, camels and humans.

Dairy products are:

• Milk

• Yogurt

• Eggs

• Cheese (but it has a lot of fat so eat less)

• Butter

• Cream

Cut out sugary foods and fruit juices

The main reason for the use of sugar is its sweet taste; sugar has many other functions in food technology. The most important among these are that added sugar in foods acts as a sweetener and preservative.

However, sugar is unhealthy because over time, this can lead to a greater accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes, which raises your risk for heart disease. Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.

Stop these bad sugars:

• Caster sugar (instead try brown sugar)

• Chocolate (try small amounts of dark chocolate instead)

• Cakes

• Fruit juices (especially apricot nectar juice)

• Acidic drinks (like coke, fanta and sprite)

Cut out all these unnecessary sugars and try drinking water every time you get thirsty and keep to that habit. You’ll soon realize that this technique will keep your stomach full.

Additionally, a study analyzed 24 chocolate studies involving 1,106 people. It found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension.

Stop eating junk food!

Junk food is unhealthful food that is high in calories from sugar or fat, with little dietary fiber, protein, vitamins, minerals, or other important forms of nutritional value. Precise definitions vary by purpose and over time. Some high-protein foods, like meat prepared with saturated fat, may be considered junk food.

If you get hungry and want to munch on snacks, just try and eat some fruit instead. By doing that, your craving for sugar will lessen. Like chocolate because most fruits already contain sugar.

Stop these junk foods:

• Chips (processed or fried)

• Lollies

• Biscuits

• Donuts

• Hamburgers

• Pizzas

• Sausages

• Nuggets

Eat your fruits and veggies

Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fibre. There are many varieties of fruit and vegetables available and many ways to prepare cook and serve them. A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.

A good tip, whilst consuming burger, meat, chicken and fish with chips try adding some veggies to your diet as well. Or don’t eat the chips at all; just eat the burger and a salad to the side.

Consume your fruits and veggies every day. (There’s no harm only if it’s excessive)

Furthermore, heartburn, diarrhea, reflux, and bloating are all potential side effects of eating too much fruit, according to Bruning. High blood sugar is another side effect of fruit consumption, and can be potentially dangerous for people with diabetes.

Here are some of your fruits and veggies:

Fruits:

• Apples

• Pears

• Bananas

• Oranges

• Mandarins

• Grapes

• Olives (yes you read that right it’s a fruit!)

Veggies:

• Cucumbers

• Tomatoes

• Carrots

• Lettuce

• Cabbage

• Celery

• Onions

Eating well is fundamental to good health and well-being. Healthy eating helps us to maintain a healthy weight and reduces our risk of type 2 diabetes, high blood pressure, high cholesterol and the risk of developing cardiovascular disease and some cancers.

Healthy eating has many other benefits. When we eat well we sleep better, have more energy and better concentration – and this all adds up to healthier, happier lives! Healthy eating should be an enjoyable social experience.

When children and young people eat and drink well they get all the essential nutrients they need for proper growth and development, and develop a good relationship with food and other social skills.

Written by a freelance journalist,

Seniha Haksever