It is often said that “you are what you eat” this applies if we look closely at it. It may not necessarily imply that it tells our weight but shows our overall health. This phrase underscores the profound impact that food has on our overall well-being. By making mindful choices about what we eat, we can enhance our health in multiple dimensions: physically, mentally, and emotionally. You wonder why you eat a particular food and in minutes you are off to Lala land in minutes. To have an overall health check means it checks the boxes of your physical, emotional, intellectual well-being “al wellbeing” you can think of.
Still, some exceptional people eat so much quantity and quality still it shows no physical evidence, but then it shows up in other aspects. An article was created by familydoctor.org editorial staff and reviewed by Robert " Chuck" Rich, Jr., MD, FAAFP says “The choices you make about what you eat and drink matter. They should add up to a balanced, nutritious diet. We all have different calorie needs based on our gender, age,and activity level. Health conditions can play a role too, including if you need to lose weight.
Generally, if you make a choice of what you want to look like, it will eventually come to the point of what you put in, garbage-in, garbage-out. To stay healthy, what you eat truly matters and
will be the end product of what you will look like. Here are some simple tips to create a food table that promotes a healthy body, mind, and soul. It is about time when we have to change what we eat to look how we want.
Healthy Food Choices and Their Benefits
Fruits and Vegetables:
Benefits: Rich in essential vitamins, minerals, and antioxidants, Fruits and vegetables support immune function, reduce Inflammation, and promote overall health. Examples: Ugwu, Moringa, berries, leafy greens, carrots, and citrus fruits. Whole Grains:
Benefits: Whole grains provide sustained energy, improve digestion, and help maintain a healthy weight. They are also a great source of fibre, which is important for cardiovascular health. Examples: Brown rice, quinoa, oats, and whole wheat bread.
Healthy Fats:
“Although dietary fat was once avoided and considered a major contributor to heart disease, researchers have found that it can offer some benefits” according to Marie Lorraine Johnson MS, RD, CPT — Written by Kris Gunnars, BSc and SaVanna Shoemaker, MS, RDN, LD — Updated on June 26, 2023. Healthy fats are crucial for brain function, hormone production, and cell health. Examples: Avocados, nuts, seeds, olive oil, and fatty fish like salmon.
Hydration:
Benefits: Staying hydrated is vital for all bodily functions, including digestion, temperature regulation, and nutrient transportation. Examples: Water, herbal teas, and water-rich fruits like cucumbers and watermelon.
Boosting Physical Health:
Balanced Diet: A diet rich in fruits, vegetables, lean proteins, whole grains and healthy fats help maintain a healthy weight, reduce the risk of chronic diseases, and enhance overall physical health.
Avoid Processed Foods: Limiting processed and sugary foods can reduce the risk of obesity, diabetes, and heart disease.
Reducing your intake of these highly processed foods is one of the most effective ways to improve your health and enhance the quality of your diet, according to Kim Chin, RD, Nutrition — Written by Rachael Ajmera, MS, RD on June 22, 2021. When planning your meals, aim for variety and balance. Here is a simple guide to creating a daily food table:
Breakfast: A smoothie mix of Kunu with some tiger nut effect and coconut sounds nutritious from this side of the globe Lunch: Boiled plantain and peppery veggie sauce with some bits of snail/fish chunks sounds about right.
Snack: Peanuts/groundnuts and garden eggs can cool the day.
Dinner: Grilled salmon with a side of steamed broccoli and brown rice.
Hydration: Keep a water bottle handy and sip throughout the day. Include herbal teas and water-rich fruits in your diet.
Changing what you eat can profoundly affect how you look and feel. By making healthy food choices, you can enhance your physical health, support your mental well-being, and nourish your soul. Remember, you truly are what you eat, so choose foods that support a healthy, vibrant life.
