Achieve Optimum Health with my Healthy Nutrition Guide

Following a healthy nutrition guide may be the easiest way for you to achieve the nutritional element of optimum health if you're not sure where to start. Optimum health means that you feel wonderfully healthy, being as healthy as possible without any health issues, but also looking radiant and having an abundance of energy.

Improving poor health will increase your quality of life and all this can be achieved through nutrition and without prescribed drugs from your doctor.  

This also means you can fight infections, prevent diseases and improve longevity. 

Your Healthy Nutrition Guide

How to achieve Optimum Health

To make this easy for you I have laid out each section with what you need to do and you just follow the healthy nutrition guide.

The sections are:

  • protein
  • fats
  • carbohydrates
  • fibre
  • water intake
  • supplements
  • organic foods
  • foods to avoid

Protein

You only need to eat about 35 grams of protein each day. If you are very active, recovering from surgery, or pregnant you will need more than this. The best source of protein is through beans and lentils. 

What You Need To Do

  • Eat 2 servings of beans (chickpeas, pinto beans, haricot beans, kidney beans, cannellini beans, black beans, black-eyed beans, butter beans), lentils, quinoa, tofu, seed vegetables (peas, broad beans) every day.
  • Eat 1 small serving of meat or fish or cheese or a free range egg, no more than three times a week. 
healthy nutrition guide

Fats

There are two kinds of fats, saturated, known as 'bad fat' and unsaturated, known as 'good fat'. You need to try to reduce the amount of saturated fat you eat and increase the amount of unsaturated fat.

BAD FAT
Saturated fat
is hard fat and found in:

  • meat
  • dairy products 

GOOD FAT
Unsaturated fat
'good fat' broken down into monounsaturated and polyunsaturated and its the polyunsaturated fat you need to increase, 
found in:

  • nuts and seeds, flax, pumpkin, sunflower, sesame and walnuts
  • oily fish like salmon, mackerel, sardines and herring

To ensure you get enough polyunsaturated fat, known as Omega 3 and Omega 6, in your diet, simply eat 1 tablespoon of ground seeds each day.

What You Need To Do

  • Eat 1 tablespoon of ground seeds every day
  • Eat 1 portion of oily fish 2-3 times a week

Carbohydrates

Carbohydrates are the main source of energy for the body and there are two types, fast releasing which are sugars and refined foods and slow releasing which are whole grains, vegetables and fruit. 

Fast releasing carbohydrates are sugars that are broken down quickly causing a sharp increase in blood sugar. These sugars are found in white rice, most breads, potatoes, breakfast cereals, processed and refined foods and soft drinks. 

Slow releasing carbohydrates maintain and balance your blood sugar levels which can prevent chronic disease and weight gain. Slow releasing carbohydrates are found in whole grains, fresh fruit and vegetables.

Foods to include in your diet are spinach, kale, tomatoes, broccoli, cauliflower, cucumber, onions, asparagus, mushrooms, celery and red peppers.

Some fruits contain fast releasing sugars such as bananas and dates therefore, should only be eaten in moderation

Sugar, foods with added sugar and refined foods should be avoided.

What You Need To Do

  • Eat at least 4 servings of whole grains each day, brown rice, millet, oats, quinoa, pulses and wholewheat pasta.
  • Eat at least 3 servings of dark green, leafy vegetables each day
  • Eat at least 3 servings of fresh fruit each day

Fibre

By following a diet high in whole grains, nuts, seeds, lentils, beans, vegetables and fruit, laid out in this healthy nutrition guide, you will easily eat the minimum required amount of fibre each day of 35 grams.

Water Intake

Your body is made up of two thirds water and you need to drink water, about six glasses a day to replenish the water needed by your body. You don't have to drink only water, your six glasses a day can be made up from other drinks with the exception of strong alcoholic drinks and fizzy sugar drinks. Tea, coffee and fruit squashes can be included to make up your daily allowance but use sugar, milk and creamer very sparingly.

If you don't like plain water try adding fresh fruit to water, a slice of lemon or cucumber, cinnamon sticks, slices of ginger or another fruit you like. Have fun with this and experiment, you might come across something you really enjoy!

What You Need To Do

  • Drink six glasses of water every day

Supplements

Vitamins and minerals are vital for just about every function in your body and supplements can be an important part of your diet as many of the foods we eat today have fewer nutrients and trace elements because of the way foods are farmed and produced today.

Chronic health conditions are associated with the lack of vitamins and minerals and a way to avoid this is by taking supplements to ensure you get enough. 

Organic Food

Organic food is recommended as part of this healthy nutrition guide because the more natural your food is, the better it is for you. Organic food is produced without harmful man-made chemicals which are toxic to your body.

Foods to Avoid

Foods that are not in the healthy nutrition guide and should be avoided include:

  • avoid fried food and burnt food
  • avoid sugar and sugary foods
  • avoid refined and processed foods
  • avoid foods with added chemicals

Minimise the use of wheat, diary and meat.


Wishing you vibrant health!


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