Healthy and Well-Nourished Eating Habitat

Adequate food is prime to health and life and it’s
considered a basic human right.
This means that the international community has agreed
that each and each person should be ready to
get the food they need to be healthy and well-nourished.
So let us investigate how to make the right food choices.


A diet is prime to urge the proper amounts of
nutrients to support our body’s growth and therefore the proper functioning
of major systems, such as the immune, circulatory, nervous
and musculoskeletal systems.

It is only by eating a variety
of nutritious foods that we can grow, survive, and prevent malnutrition or getting other diseases.

Ideally, we should always have a balanced meal whenever we eat. However, the food choices are often made for other reasons, such as how easily available the food is, how much it costs, as well as traditional, religious, and cultural beliefs.

But eating the proper balance and sort of food also can be achieved by what we choose to eat over a given period. For example, a food or nutrient which will be lacking or in excess in one meal is often made up for or balanced within the next meal or snack. Similarly, eating more food (calories) than we’d like at some point, or but we’d like, can be balanced by what proportion or how little we eat the subsequent day.

Let us now explore the most food groups and the way they will be wont to create a diet


A Balanced Diet

#Fruits & Vegetables
#Meat Fish & Eggs
#Tubers & Plantation
#Legumes & Nuts
#Fats & Oils

1. Fruits & Vegetables

Fruits and vegetables will give your body the essential vitamins, minerals, fiber, and natural sugars.

Eating adequate amounts of fruit and vegetables may help to reduce the risk of chronic diseases and protect against certain types of cancers.

Most fruit and vegetables are also low in calories and fat.

Fruit and vegetables can be bought fresh, canned, or dried; can be eaten raw or cooked, and may be whole, cut-up, or mashed.

The fruit and vegetable group also includes root vegetables such as carrots, parsnips, turnips, radishes, and beets.smoothie 3697014 64025530594

Important Eating Tips

1. Eat as many fruit and vegetables as possible every day, try to fill at least one-third of our plate with them.

2. Try to choose a variety of red, orange, or dark green vegetables and fruits because they usually contain more nutrients than those with lighter colors.

3. For the best nutritional content, purchase fresh fruit and vegetables in season and when possible choose items that are ripe and whole.

4. Buy only what can be eaten or preserved for a few days.

5. Fruit and vegetables lose nutrients and flavor when they wilt or spoil.

6. Wash fresh fruit and vegetables with safe water to ensure they are clean from dirt, pesticides, or herbicides.

7. When fresh fruits are not available or too expensive, substitute with frozen. They can be nutritious, keep well, and reduce the amount of preparation time.

8. Canned vegetables can also be good, but may contain higher amounts of salt, sugars, and preservatives.
Choose vegetables canned in water without added salt or sugar.

9. For canned fruit, check how much sugar has been added. It’s healthier to select fruit in juice instead of sugary syrup.

10. Choose whole fruit over fruit juices and fruit drinks (whole fruit contains more fiber). Fruit drinks contain added sugars and only a small amount of fruit juice.

11.When purchasing root vegetables, look for ones that are firm, heavy, and smooth-skinned. If their leaves are attached, they should be crisp and bright green.

12. The skins of root vegetables hold many of their nutrients, eat the skin of very young, fresh roots like beets and turnips, but older, larger, thick-skinned root vegetables require peeling.

13. Most roots vegetables can be eaten raw or cooked (but make sure they are well washed to reduce biological or chemical exposure.
They are also safer peeled if eaten raw).

14. Root vegetables stored without their green foliage in a perforated plastic bag in the refrigerator.

15. Prepare and cut vegetables right before they are cooked or eaten.

16. Do not leave them exposed to air or sitting in water.

17. Cook vegetables with as little water as possible (so that don’t lose the nutrients in the water.  You can even use the water to make a soup). Alternatively, steam, microwave, or stir-fry vegetables in a little oil for a few minutes instead of boiling them and draining the water (which causes a lot of the vitamins lost).

18. Eat foods rich in vitamin C (e.g. dark green leafy vegetables such as spinach and broccoli, citrus fruit, berries, and tomatoes).

19. Water-soluble vitamins, like vitamin C, are fragile and easily destroyed,d by heat, air, and water.
Avoid soaking them in the period.

20. Eat vitamin A-rich plant foods with a little bit of fat to help improve the absorption of vitamin e. g. eat pumpkin and carrots with a small amount of oil.

21.Prepare and eat iron-rich plant foods together with vitamin C-rich foods to help absorption. For example, eat leafy green vegetables and salads with the juice of a lemon.

Do you know?
Many people do not eat enough fruit and vegetables. In fact, in the last ten years, there has been a decline in the number of fruit and vegetables we eat.

However, not eating enough fruit and vegetable plays a role in cancer, heart disease, high blood pressure, strokes, and diabetes.

2. Grains

The grains contain all foods made from wheat, rice, oats, maize, barley, or other cereal grains.

Bread, pasta, oatmeal, breakfast cereals, and tortillas are examples of grain products, known as ‘staple’ foods because they provide us with the nutrient that is our most basic source of energy.

Grains like amaranth, buckwheat, bulgur farro/emmer, Kamut, millet, rye, quinoa, and spelled are very important nutritionally and for biodiversity.

Important Eating Tips

1. Try to eat at least half the grains that are unrefined. Whole grains, which contain the entire grain kernel, are better for you than refined grains. For example, whole wheat bread, whole grain cereals and crackers, oatmeal, bulgur, and brown rice.

2. When grains are refined, many of the nutrients that are naturally present get removed e.g. white bread, white rice, enriched pasta, flour tortillas, and most noodles.

3. If you buy refined grain products, make sure that the word ‘fortified’ is included in the label.
The nutrients that get lost during processing are added back to refined grains. Such foods are said to be ‘fortified’.

Do you know?
Quinoa is a highly nutritious cereal that is rich in protein and micronutrients.
To highlight its importance, the UN and FAO proclaimed 2013 as the International Year of Quinoa.

According to FAO, it can play an important role in fighting hunger, malnutrition, and poverty. Small, organic family farmers in the Andes are the major quinoa producers, and its production has helped increase their incomes.

Tubers & Plantations

Potatoes, sweet potatoes, yams, yautia, taro, cassava, and malanga are examples of tubers.

Tuber crops are a staple food and a main source of calories. Tubers are an important part of our diet because they are a rich source of carbohydrates, and other vitamins and minerals.

Plantains are also another important starchy staple food in Africa, Central America, the Caribbean, and coastal areas of South America.
Plantains are related to bananas, but are less sweet and are typically eaten cooked.

Important Eating Tips
1. Purchase firm, heavy and smooth-skinned Tubers. Avoid those with shriveled skin and avoid greened potatoes.

2. Tubers, except jicama, are mostly eaten cooked. It can cook in a variety of ways. Boiling, roasting, steaming, or baking.

3. Stored in a dark, cool, well-ventilated place and not in the refrigerator.

4. Buy plantains that look firm, mature, deep green, well-formed items that feel heavy in hand.
Do not buy overripe, damaged, or split fruits.

5. Store them open at room temperature and eat them in 4–5 days.

6. Plantains can be cooked in similar ways to tubers.


Meat, Fish & Eggs

These are important because they contain proteins made up of amino acids that are responsible for strength, building tissue, and repairing your body.salmon 518032 640942592125

Important Eating Tips
1. Eat small amounts of meat, poultry, eggs, and fish regularly that can meet the need for protein and are rich in certain minerals.

2. Eat a variety of fish and seafood, especially fatty fish such as salmon, mackerel, herring, trout, sardines, and anchovies, which are rich in omega-3 fatty acids that reduce the risk of heart disease and have other health benefits.

3. Include a variety of red and white meats and poultry.

4. Choose lean or low-fat meat and poultry, which can still provide protein and other nutrients, e. g. chicken or turkey breasts are considered lean meats, as well as goat meat, pork tenderloin, or lean beef steak.

5. We need to be careful about how much salt we eat during the day, as processed meats contained high in salt.

5. Legumes & Nuts

Legumes (e.g. pulses like beans, peas, or lentils), nuts, seeds and soybean, and tofu are important sources of proteins.

These plant-derived proteins are usually a cheap source of protein, are low in fat, high in fiber, and contain other useful nutrients.

Important Eating Tips
1. Choose unsalted nuts and seeds.

2. Buy beans, peas, and lentils – canned or dried.

3. Use several different types of food items listed above to create a complement of amino acids.

6. Dairy Products

All milk products made from milk are considered part of this food group. For example, cheese, cream, yogurt, and ice- cream are popular dairy products.

Foods made from milk that retain their calcium content are part of the dairy group, and so is calcium-fortified soymilkcalcium-fortified.yogurt 1442034 640824348752

Important Eating Tips
1. Buying lower-fat varieties, as dairy products can have a high-fat content.

2. Check for sugar content in yogurts
and milk-based products.

Do you know?
Many people cannot eat dairy products because they are lactose-intolerant.
Lactose is a sugar present in milk, which some people are unable to digest.

Lactose-free and lower-lactose products are also available, e.g. lactose-reduced or lactose- free milk, yogurt and cheese, and calcium-fortified soymilk.

7. Fats & Oils

Fats and oils are an important part of a balanced diet as they are needed to perform many important functions in the body.

Important Facts
1. Fats provide energy.

2. Fats build healthy cells every cell membrane in our body is made of them.
Without a healthy cell membrane, the rest of the cell couldn’t function.

3. Fats are necessary for the development of the brain and the central nervous system.

4. Fats help the body absorb vitamins. Vitamins A, D, E, and K are fat-soluble vitamins

5. Fats help the body produce hormones and build body tissues.

6. Fats keep us warm.

7. The layer of fat just beneath the skin (called subcutaneous fat) acts as the body’s insulation against the cold.

8. Fats form a protective cushion for your organs. Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and holds them in place.

However, although you need some fat in your diet, it must not be too much.

9. Most importantly, the fats you eat
should be the right kind of fat.

10. Eating too much fatty food may make you gain more weight than you need to be healthy.

11. Fats contain more than twice as many calories as proteins or carbohydrates so we need to limit the number of fats we eat.

Important Eating Tips
Most of the fat in our diet should come from unsaturated fats, especially from olives and seeds (e.g. sunflower, sesame, and pumpkin seeds), nuts (e.g. almonds, hazelnuts, pecans, walnuts), and fatty fish that provide omega-3 fatty acids (salmon, trout, mackerel, herring, sardines, tuna, anchovies).

Oils such as canola oil, olive oil, safflower oil, sesame oil, or sunflower oil, which are high in unsaturated fat.

Limit the amount of saturated fatty acids that come from animal products such as pork, beef, cheese, butter, lard, cream, ice-cream, and other whole-milk dairy products.

You can also reduce the level of saturated fatty acids by switching to lean or white meat (chicken, fish, etc.) and reduced-fat/low-fat dairy products.

Artificial trans fats (also known as ‘partially hydrogenated oil’) should be avoided or consumed as little as possible.

Trans fats are human manufactured and involved the process of pumping hydrogen molecules into vegetable oils using a metal catalyst.

This changes the chemical structure of the oil, turning it from a liquid into a solid, e.g. foods containing artificial trans fats include some margarine and processed foods such as ready-made pies, cakes, and cake mixes, biscuits, pizza, potato chips, fritters, doughnuts, and other so-called ‘fast foods’ (all of which should be avoided).

Trans fats are also produced in the stomachs of ruminant animals (cows, goats, etc.) and are found in meat and dairy products. Choose lean cuts of meat and low-fat dairy products to limit your consumption of these trans fats.

You can also reduce your fat intake by changing the way you cook; for example, remove the fatty part of meat; use vegetable oil (not animal oil); and boil, steam, or bake rather than fry.

8. Water

It is life-giving and essential for our good health.thirst 1474240 6401594287180

Our bodies can last weeks without food but only days without water. Therefore, we need to drink more water each day than we need to eat or drink any other nutrient.

Water carries nutrients throughout the body, provides lubricants for the eyes and cushions the joints, helps flush out waste, helps maintain a steady body temperature (through sweating), and regulates many of the body’s processes.

As our bodies do not store extra water, we need to replace water through the foods and liquids that we eat and drink each day.

Health specialists advise us to drink about two liters of water a day (that’s eight glasses each day) and much more when the climate is hot.

You also need to make sure the water you drink (or wash your food and cook with) is safe, as water can carry diseases.

To avoid treating the water before you can boil or filter it is a good way to make sure all the bacteria and other pathogens that might be present are killed.

Once treated it is important to safely store water in a clean container with a lid so it does not become re-contaminated.

Need to ensure the water is free from contaminants such as heavy metals and chemicals.

Our bodies are made up of between 50 and 75 percent water! Water forms the basis of blood, carrying important nutrients around the body and allowing us to function healthily.


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