Food/Nutrition is important for the function of the brain and body effectively. A balanced diet is a diet which includes all the nutrients in the proper amount/proportion like carbohydrates, proteins, fats, vitamins, minerals etc. Just like a car requires fuel to function properly, our body requires food to function effectively. Overeating as well as starving can be both harmful for our body as we hear from many fitness experts that our body needs 80% of good nutrition and 20% of workouts to stay fit and healthy.
Fitness can be defined as the ability to carry out everyday activities without becoming excessively fatigued, and to still have enough energy to deal with emergencies or the condition of becoming physically fit and healthy.
The term fitness can be defined in different ways, depending on your individual interests.
Benefits of maintaining a healthy diet:
Exercising releases a hormone that makes us feel good called endorphins, which helps to regulate our mood. Results show that there are psychological, social, and physical benefits of improved fitness as a result of physical activity. It also decreases the risk of stroke, diabetes, cardiovascular disorders etc. When we workout our brain releases a number of endorphins which improve our memory and mood.
Components of Fitness:
Body Composition
Body composition as a combination of fat and lean tissue. Muscles, bones, and organs make up lean tissue.
Muscular Strength
Muscular strength is best exemplified by one repetition max as in weightlifting or football tackle.
Muscular Endurance
Muscular Endurance is the ability for the muscles to continuously repeat an exercise over a long period of time for eg- curl-ups, burpees, plank etc
Aerobic capacity
The fitness of the heart, blood vessels and lungs to deliver energy for maximum time on an individual and sustain aerobic effort.
Flexibility
Flexibility is described as the range of motion that is demanded by a particular sport or activity.
To make healthy food changes, follow these steps:
You won’t even notice a taste difference if you use healthy fats like canola or olive oil. Healthy fats are better for health also for those who are suffering from cardiovascular disorders.
Grill rather than fry meat or chicken for burritos and other meals, top with lots of colourful veggies.
Replace foods that are made with white flour with whole grain like wheat bread, whole wheat tortillas and brown rice which have more good fibre.
If you buy packaged food, look for products that are lower in sodium, salt, fats, carbohydrates, and sugar. Another trick to cut down salt is to use herbs, cilantro, black pepper, cumin, and lemon juice.
If you are craving snacks, popcorn is still a healthier option but use a tablespoon of olive oil instead of butter, refund oil or fox nuts are still better options compared to store bought chips.
As a result:
Some harmful food habits like starving, overeating, not knowing what to eat, relying on junk food, drinking sugary foods, engaging in wrong habits like smoking, drinking alcohol can increase risk of various diseases like diabetes, obesity, hypertension, cardiovascular problems etc.
Keto Diet, Detox Diet, Low Carb Diet- such diet programmes have failed to recognise whether these kinds of diet plans are healthy, well balanced and sustainable. Maintaining a proper diet helps to prevent infection and diseases, making our immune system stronger.
Few Steps to remain healthy and maintain weight:
Replacing unhealthy with healthy food items, For Eg- Replace sugar intake with Jaggery, Drink plenty of water, cut down junk and sugary food etc.
Overweight and obesity are the most prominent problem that we hear in our day to day life. Consumption of unhealthy diet is heavily influenced by marketing. Easy access is also fuelling this nutrition reality but change towards a healthier future is possible by having a sustainable healthy diet. We can do this by promoting healthy diet/ we can promote to fight against any illness. Good nutrition for women during pregnancy and children during the first 1000 days of life sets them up for a healthy adulthood and better future generations.
The less sugary, junk food we buy the more the food industry will be encouraged to produce foods which can contribute to a healthy diet.
We can also call on our leaders to make the right decisions so that every person, everywhere can afford and access good nutrition. When people like you and me, industries, and governments work together to make +VE changes, then we can create a healthier world.
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