10 Principles of a healthy diet

These principles are recommended for optimal health, balanced diet, and to prevent diseases.

1.    Make quality food choices

When making food choices, let it be the natural, fresh and unprocessed one. What I mean by that is, let it be the organic one which has not been mixed with chemicals. For example, some vegetables are planted with fertilizer, and this can be toxic to your health. Then, to preserve the nutrients in these foods like beans, rice, vegetables, you need to reduce the heating and preservation period. Nutrients, like mineral, vitamin etc. Remember, this also applies to meat which is proteinous in nature. Eat health promoting fats. Some health promoting fats recommended are: fish, nuts, seeds, and quality oils like palm oil. Then fruits are very important as they protect the body against diseases. Fruits like apple, mango, banana, pear, and orange are very beneficial to the body.

2.    Eat different kinds of food

In order to get a wide range of nutrients from your food, you need to eat different kinds of food. Though you make have your favourite food. Do not try to stick to only your favourite food alone. Eat especially plants foods. This is because their nutrients contents varies. This is particularly important with vegetables and fruits.

3.    Be moderate

Moderation is very important in everything that we do, especially in food intake. Even the bible made a reference on this by saying: be moderate in all things. Let your food consumption be moderate. Remember, whatever has an advantage must surely have disadvantage. Overeating can lead to obesity. So learn to be moderate.

4.    Eat small and frequent meals

Eat three small meals and at least 2-snacks every day if possible. This help to improve metabolism and sugar balance, which improves energy and mood. Breakfast is essential to fuel your body. If you are not hungry in the, then you can have light meal like yoghurt and berries. Do not eat late in the evening (after 8 or 9:00pm) as this can affect your sleep. Please try not to skip meals, since it causes fatigue, poor concentration, and sluggish metabolism.

5.    Drink plenty of water

Water is essential to health, it helps regulate body temperature, removes waste, and transport nutrients round the body. Lack of water in the body causes dehydration, which can be deadly. To keep your body well hydrated, drink 2-3Litres of water daily.

6.    Boost fibre intake

Fibre is critical because it can reduce your risk of chronic diseases, such as diabetes heart disease, some kind of cancers. It also keeps your bowel regular, improves blood sugar control, and plays a role in weight management. Dietary fibre is found in fruits, vegetables, beans, seeds, and whole grains such as wheat. If your diet is lacking fibre, look for supplement.

7.    Reduce the salt, and increase the potassium

Though salt is very important in the body, as it help maintain fluid balance and aid muscle and nerves function. Too much salt intake can lead to high blood pressure. Potassium is another important nutrient for regulating fluid balance. It is also important for nerve and muscle function and support cell structure and integrity. To boost potassium intake, increase, eat more bananas, oranges and orange juice, avocado pear, peaches, and tomato.

8.    Minimize sugar intake

This is especially for males. Much sugar intake is associate with some diseases like diabetes, obesity, tooth decay, poor immune function, and low sperm count for the males. Remember some natural foods contain sugar. So, abstain from processed sugar for your reason.

9.    Abstain from coffee

Much intake of coffee has some health problem associate with it. It can affect sleep, it can cause anxiety, and it also affect fertility in women, headache, and blood pressure.  If you cannot do without coffee, then you need to reduce the intake to at most 1litre a week.

10. Limit alcohol

Intake of alcohol is also associated with some diseases like diabetes, pancreatitis, and immune system depression increased risk of cancer of various part of the body. Like breast, oesophagus, mouth, and colon. It also causes brain shrinkage, sexual dysfunction (i.e. impotence) infertility, and malnutrition are all associated with alcohol. It is better to abstain totally from alcohol intake than reducing it.