Jeshurun's Mind: Health and Fitness

Healthy Eating

Healthy eating entails eating the right amount of well-balanced diet for your energy needs. It is worthwhile to try and get this balance right everyday although it does not need to be done at every meal.  

Fruits and Vegetables

Vegetables and fruits form the foundation of a healthy and balanced diet. Not only are they nutrient-dense and low in fat and calories, but are also an ideal source of dietary fiber which aids in maintaining a healthy gut and preventing constipation and diverticulosis, a condition that develops when pouches known as diverticula form on the wall of the large intestine.

Eating a diet rich in fruits and vegetables helps reduce the risk of stroke, heart disease including heart attack, type 2 diabetes, and cancers such as bowel cancer. Besides reducing the risk of developing kidney stones, vegetables and fruits rich in potassium help decrease bone loss and lower blood pressure. Vegetable sources of potassium include white potatoes, beet greens, white beans, sweet potatoes, soybeans, lentils, kidney beans, spinach and tomato products.

Rich in Vitamins

Furthermore, naturally sweet vegetables such as carrots, yams, onions, sweet potatoes and squash reduce the craving for other sweets by adding sweetness to the meals. Greens such as mustard greens, kales, Chinese cabbage and broccoli are excellent sources of magnesium, potassium, calcium, iron, zinc and vitamins A, C, E and K. While Vitamin A maintains healthy easy and skin besides helping protect against infections, Vitamin C keeps gums and teeth healthy and speeds up the healing of wounds and cuts. Vitamin E is an antioxidant while Vitamin K helps in blood clotting and building strong bones.

Vitamin supplements

It is of utmost importance to understand that nutritional supplements such as vitamin pills cannot have the same impact as actual fruits and vegetables. This is because the health benefits of vegetables and fruits are not derived from an isolated antioxidant or a single vitamin but come from numerous vitamins, phytochemicals and minerals which work together synergistically. Therefore, they cannot be replicated in pill form or broken down into the sum of their parts.

Starchy Foods  

Starchy foods are also an important component of a healthy diet as they are the main source of carbohydrates. Carbohydrates, after being broken down into glucose which is then transported through blood vessels, supply energy to all body muscles and organs. There are two types of carbohydrates: Complex and simple.

Complex carbohydrates

Complex carbohydrates are digested more slowly and thus give constant energy supply to the blood stream, besides keeping one full for longer. Plant foods are the major source of complex carbohydrates. They include whole grains such as wheat, oats, rice, corn and spelt. When eaten with their skins on, wholegrain starchy foods are very good sources of fiber which helps keep the bowel healthy and the stomach full. Therefore, they are an ideal choice especially for persons who trying lose weight.

Whole grain breads and pastas are also very rich in complex carbohydrates that give energy and regulate blood sugar level. Seeds, legumes and nuts offer high levels of complex carbohydrates and contain proteins and healthy fats such as omega-3 fatty acids. They include chick peas, pinto beans, lentils, kidney beans and soybeans.  

Simple carbohydrates

On the other hand, simple carbohydrates are digested quickly and often cause spikes in blood sugar levels. They are mostly found in many processed and refined foods, white grain products and foods high in refined sugars. They usually lead to compulsive eating, weight gain, sugar cravings and mood swings. Foods that are rich in simplex carbohydrates include soft drinks, fruit juices, sweets, natural sweeteners, and white flour products such as white bread, cakes, white pasta, pastries and packaged cereals. 

Rather than take soft drinks, it is better to drink milk or water with meals. Since whole fruits are less refined and therefore healthier, they should be eaten instead of drinking fruit juices. Refined foods should be avoided. Natural starchy foods should make up a third of the food that you eat. 

Protein-rich Foods

Proteins are the body’s basic building blocks of muscles, cartilage, blood, bones and skin. They are essential in building, maintaining and replacing tissues, cells and organs. During childhood, adolescence and pregnancy, they play a crucial role in growth and development.

Amino acids

After protein-rich foods are digested, proteins are broken down into amino acids which are classified into essential, non essential and conditional. There are 22 amino acids, 13 of which the body makes easily. The remaining 9 amino acids cannot be made by the body and therefore need to be supplied by protein-rich foods. They are thus called essential amino acids. Non essential amino acids are made from the essential ones while conditional amino acids are needed only in times of stress and illness. 

Sources of proteins

Sources of proteins include beans, lean meat, beans, white-meat poultry, soy, seafood, lean beef, cheese, yoghurt, milk, beans and eggs. However, it is important to take proteins in moderation. For instance, taking more than 4 eggs per week could be dangerous as they are very high in cholesterol. Instead, recipes with egg whites only should be used.

It is equally essential to try different sources of proteins as this opens up new options for healthy, balanced diets. In case of beans for example, trying out navy beans, garbanzos, and black beans is appropriate. The same applies to nuts whereby pistachios, almonds, pecans and walnuts are excellent choices. Soy products such as soy milk, tempeh, tofu, and veggie burgers are good trying out.
The absence of protein in foods therefore lowers body immunity, reduces muscle mass, slows growth and weakens the respiratory and heart system.