Eat Right, Stay Healthy! A Practical Guide to Balanced Meals for Fewer Illnesses

Eat Right, Stay Healthy! A Practical Guide to Balanced Meals for Fewer Illnesses

Have you noticed that more and more people are getting sick these days? In fact, a lot of minor illnesses and pains are related to what and how we usually eat. Today, we will talk to you directly about how to eat three meals a day for health and comfort.

The three "energy packs" your body needs most

Our body is like a machine.

Fat needs to be "recharged" every day.

And the most critical "energy sources".

Are carbohydrates, protein and fat.

If you remember these three, you won't be confused about what to eat.

Carbohydrates

Rice, noodles and sweet potatoes are the body's "quick energy’". However, white bread, cakes and other "refined carbohydrates" can cause a rapid rise in blood sugar, which is not good for the body, just like poor quality petrol. Switch to oats and brown rice, which are "whole grains" that are slower to digest and more resistant to hunger.

Protein

Protein is the "building material" of the body, on which muscles, hair and nails grow. Eggs, milk, fish and tofu are high-quality proteins. Eat at least 1 egg, 1 cup of milk and a palm-sized amount of meat every day for a healthier body.

Fat

Fats are not a flood. Unsaturated fatty acids, such as those found in olive oil and fish oil, are effective in protecting the health of blood vessels. On the other hand, saturated fats and trans fatty acids found in fried foods are "bad fats", which can lead to obesity and cardiovascular disease if consumed in excess over a long period of time. It is recommended to reduce the intake of fried foods and choose healthy sources of fat.

Nutritious little soldier with a small body and a big role to play.

In addition to the three "energy packs"

There are also some nutritional elements that look insignificant

But are particularly important

Vitamins

A daily intake of enough colourful vegetables and fruits can basically meet the body's vitamin requirements. For example, oranges and peppers are rich in vitamin C, which helps wound healing; carrots and pumpkins are rich in vitamin A, which is particularly important for eye health, and people who frequently use electronic devices should increase their intake of these foods as appropriate.

Minerals

Minerals are vital to health. Iron prevents anaemia and pig liver and dates are good sources of iron; potassium regulates blood pressure and is abundant in bananas and potatoes.

Dietary fibre

Dietary fibre cannot be digested by the body, but it promotes intestinal peristalsis and helps to clean out the intestines. Foods such as oats, celery and kelp are rich in dietary fibre, and eating more of these foods can effectively prevent constipation.

Have you been hit by these dietary myths?

Can you lose weight by not eating dinner?

Although skipping dinner may lead to weight loss in the short term, the body will mistakenly think that it is entering a state of starvation, thus lowering the basal metabolic rate. In the long run, it is easy to trigger overeating and increase the risk of stomach disorders.

Juice = Fruit?

There is a significant difference between fruit juice and fruit in terms of nutritional content. During the juicing process, the dietary fibre in fruits is removed, leaving only sugar. Long-term consumption of fruit juice may lead to weight gain and elevated blood sugar. It is recommended to consume fruits directly to retain the full nutritional content.

Is a vegetarian diet always healthy?

Vegetarians are prone to anaemia, yellow hair and fatigue due to insufficient iron and protein intake. It is recommended to supplement essential nutrients by increasing the intake of pulses and nuts.

Keep in mind the following mnemonic

Mix and match your staple food

Half of your meal is made up of vegetables

Consume meat and eggs in moderation

Keep snacks and drinks to a minimum

Healthy eating is not complicated, as long as you pay more attention to each meal, choose the right food, the body naturally less sick! Starting from tomorrow's breakfast, try to use these small ways to start the journey of healthy eating!