Healthy Lifestyles: Healthy Diets

A healthy diet is fundamental to maintaining a healthy lifestyle. You should eat three meals a

day consisting of each of the seven components essential to being healthy. The seven components include carbs, fats, fibers, minerals, proteins, vitamins, and water.

Carbs: Carbohydrates are the main energy source for our brain and muscles. Carbs are supposed to make up 55-60% of our calories. There are healthy and unhealthy kinds of carbs. You want to get your carbs from foods like potatoes, quinoa, oats, rice, and various fruits. You don’t want to get your carbs from anything processed, and anything with white flour and sugar, such as white bread, cookies, cakes, and other baked goods.

Fats: Fats are another great source of energy and they protect the organs but if there’s too much fat, they can be damaging. You shouldn’t consume more than 35% of your calories from fats. There are two kinds of fats, saturated and unsaturated. Saturated fats are unhealthy and can be found in butter, oils, cheese, and red meats. Too much saturated fats can lead to heart disease and an increase in cholesterol. Unsaturated fats are healthier and can be found in fish, avocados, nuts, and seeds.

Fibers: There are two types of fibers, soluble and insoluble, and both are needed for a healthy diet. Soluble fibers are usually found in plant cells, such as vegetables, and they help with digestion. Insoluble fibers keep the digestive system working and prevent bowel problems, and are found in peas, lentils, beans, potato skins, and brown rice. You should be eating about 18 grams of fiber everyday.

Minerals: Minerals are substances found in soil that are absorbed by plants. We can get them from both animal and plant sources. They have both structural and regulatory roles in our bodies.

Proteins: Proteins make up our muscles, organs, skin, and hair. They help us grow. Proteins build, maintain, and repair our body cells and organs. It comes from meats, eggs, and various dairy products. About 10-15% of our calories should come from proteins.

Vitamins: Vitamins are substances that are organic and complex. They are found in many foods that support our immune and nervous systems, as well as the brain. Vitamins turn food into energy and regulate growth. You only need a small amount of vitamins to keep the body working and prevent illness.

Water: Water is one of the most important macronutrients. About 60% of our bodies are made up of water. Water assists in absorption, digestion, and helps circulate nutrients throughout our bodies. Water regulates our body temperatures and distributes heat. Water intakes vary depending on your size and weight, and how active you are. You can find high concentrations of water in fruits and vegetables.

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