Chapter 1. Healthy Life, Better Living

Chapter 1. Healthy Life, Better Living. We cannot live without food. Regularly several types of food are necessary for the growth and development of body, repair, and replacement of worn-out tissue, and for producing energy, etc. Our health depends largely on the quality of the food we take. Food can make differences in our appearance, work, behavior, and standard of life. During the time of respiration, the chemical energy of food is transformed into heat energy.   Every living being takes food from the environment according to its needs.

Chapter 1. Healthy Life, Better Living

Every food is a complex chemical compound. This complex food turns into simple food with different types of enzymes. This process is called digestion. After digestion, foods are absorbed by the protoplasm of the cells. This is called metabolism. After digestion, the undigested part of food comes out of the body through a special process.

Eat a variety of foods

For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

A high-fat lunch could be followed by a low-fat dinner.

After a large meat portion at dinner, perhaps fish should be the next day’s choice?

Base your diet on plenty of foods rich in carbohydrates

About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fiber intake.

Replace saturated with unsaturated fat

Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:

We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.

Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.

When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of the meat, use vegetable oils.

Enjoy plenty of fruits and vegetables

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals, and fiber. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

Reduce salt and sugar intake

High salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:

When shopping, we could choose products with lower sodium content.

When cooking, salt can be substituted with spices, increasing the variety of flavors and tastes.

When eating, it helps not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.

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