Eating is one of life’s pleasures. Succulent food evokes feeling of contentment, and is a source of pleasure for human beings. Food also fuels our bodies. Therefore, what we eat must be a judicious blend of health and happiness. A well-balanced approach to eating the right food and adequate physical activity are the keys to good health.
The Advantages of Eating Right
Eating the right food is one of your best investments to stay healthy and fit. While everyone knows the importance of the right nutrition, very few people really understand what exactly 'eating right' connotes. Before we discuss this further, we would like to point out that even a few pounds of excess weight may be more risky to your health than you think. Research has shown that being overweight (howsoever slight) increases the risk of high blood pressure and high blood cholesterol. This in turn increases your chances of developing serious health issues like heart disease, diabetes, certain types of cancers and a variety of other diseases that compromise your lifestyle. And yes, being overweight also takes a toll on your emotional health.
Factors Affecting your Wellbeing
The predominant factors that affect your health are your genes, your age and your lifestyle. However, what you eat, how you eat and how active you are also contribute to your overall wellbeing.
What is 'eating right'?
Coming back to the question, what is 'eating right'?
Well, eating right is not an exact science; rather it is a sound strategy based on nutritional information and your body needs. The simplest approach to eating right is to watch where your calories come from. Carbohydrates (“carbs”) are the main source of the body’s energy. Your carbs should come from whole grains, vegetables, fruits, low fat dairy products, legumes, lean meat (like chicken) and fish. These are all sources of complex carbs, and release energy gradually over a period of time. Avoid fats and sweets. The energy provided by simple sugar is instant, and plays havoc with your body system. Since proteins are essential for proper muscle toning and regulating vital body functions, consume the right amount of proteins. Chicken protein and egg protein are two excellent sources of complete protein that is also affordable. The body needs a certain amount of fat, but see to it that your avoid saturated and trans fats. Try to be physically active for at least 150 minutes in a week. That’s it! You don't really need special or costly food supplements, or fancy exercise equipment and health club memberships to eat right and stay healthy. You don’t even need to totally give up your favorite foods, or keep detailed (and tedious!) calorie watch. Just stick to the basics of eating right, and you will stay healthy and fit.
Eating Right and Nutrients
The body breaks the food that you eat into
basic nutrients. These nutrients are then absorbed into the bloodstream and carried to every cell of your body. Eating right provides you with these vital nutrients. Some nutrients provide energy, while others are essential for growth and maintenance of the body.
BMR and Eating Right
A discussion about eating right will not be complete without talking a little about BMR.
What is BMR?
In scientific terms, basal metabolic rate (BMR) is the level of energy needed to keep your basic body processes and activities going. These activities include the pumping of heart, transmission of messages to the brain, maintaining the body temperature constant and producing hormones and other body chemicals. The energy that is needed for these basic activities is what the body expends on “idle.”
Whenever we think of energy required, we usually think of energy required for physical activities like swimming, running, athletics, sports, etc. However, you may be surprised to learn that for most people, their BMR contributes about 60% of the body's energy needs!
How does Your Body use Energy?
For most people, here is how energy is expended:
- basic energy needs (BMR): 60%
- physical activity: 30%
- Digestion of food: 5-7 %
- Absorption of nutrients: 5 – 7%
Note that these are average numbers. Your BMR is affected by your age, genetics, weight and intensity of your physical activities.
