Please enable JavaScript.
Coggle requires JavaScript to display documents.
Healthy eating - Coggle Diagram
Healthy eating
The fundamentals of healthy eating
Protein
Protein supplies energy for activity and aids mood and cognitive functions, though excessive intake may harm the kidneys.
Fat
Unhealthy fats can disrupt your diet and increase your risk of certain diseases.
Essential for physical and emotional well-being, omega-3-rich healthy fats contribute to brain and heart protection. Increasing their intake in your diet can improve mood, overall well-being, and aid in weight management.
Fiber
Including fiber-rich foods like grains, fruits, vegetables, nuts, and beans in your diet promotes regularity, lowers the risk of heart disease, stroke, and diabetes, improves skin health, and aids in weight loss.
Calcium
Inadequate calcium intake not only contributes to osteoporosis but can also play a role in anxiety, depression, and sleep problems.
Irrespective of age or gender, it's vital to include calcium-rich foods, limit those depleting calcium, and ensure adequate intake of magnesium, vitamin D, and vitamin K to facilitate calcium's effective functioning in the body.
Carbohydrates
Carbohydrates serve as your body's main source of energy.
Reducing your intake of white bread, pastries, starches and sugar helps prevent blood sugar spikes, mood and energy swings, and fat accumulation, especially around the waist.
Setting yourself up for success
Prepare more of your own meals.
Cooking at home provides control over your diet, reducing calorie intake and avoiding additives, sugar, and unhealthy fats present in packaged meals. This can help prevent fatigue, bloating, irritability, and may alleviate symptoms of depression, stress, and anxiety.
Make the right changes
When reducing junk food in your diet, it is very important to replace it with healthier ones. Replacing unhealthy trans fats with healthy fats, such as choosing grilled salmon over fried chicken, can have a positive impact on your health.
Read the labels
Stay vigilant, as claims of healthiness may not always reflect the true nutritional value of the food.
Focus on how you feel after eating
Developing healthier habits and tastes leads to a more positive post-meal experience. Consuming nutritious foods improves well-being, while an increased intake of junk food raises the chances of feeling uncomfortable, nauseous, or fatigued.
Drink plenty of water
Hydration is crucial for eliminating waste and toxins from our bodies, yet many people experience chronic dehydration, leading to fatigue, low energy, and headaches.