What Does A Healthy Diet Mean And Steps To Eating Healthy

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Have you ever looked at your food and wondered the impact it’ll have on your body and overall health ? Or are you more interested in ‘sweetening your mouth’ and filling your stomach ? Different kinds of foods are needed in our body to perform different purposes .

To maintain and improve a sound health , it is vital to have awareness of the most suitable kinds of food to consume .

Failure , inadequate or too much intake of certain foods can subject our body to infections and diseases; According to the ‘Lacent Global Burden of Disease Study’ in 2017, 1 in 5 deaths (11 million in total) worldwide were associated with poor diet ( unhealthy diet ) .

Apart from breast milk for babies , no single food can provide all the essential nutrients we need ; For this reason , it is necessary for our diets to contain a variety of foods to enable us derive all the essential nutrients our body needs to function properly .The healthier the food you consume the better your health will be .

Summary : Your body needs nutrients to stay healthy, and different kinds of foods supplies essential nutrients to stay healthy .

In this article , you will find information on the right food to consume ….

This is what we will cover 👇🏻

  • What is a healthy diet ?
  • What a healthy diet should provide the body ?
  • Steps to eating a healthy diet.
  • Importance of taking a healthy diet …

What is a healthy diet ? A healthy diet supplies the body with all the essential nutrients in their right proportion for overall health maintenance and improvement.

A healthy diet must contain the right amount of calories (calories taken from diet must be equal to calories used by the body ) . Calories are the amount of energy stored in a food.

Foods and drinks supply the calories we need to go about our daily lives . Our body use calories for walking , breathing , thinking , pumping blood around the body and other important functions.

The amount of calories you need depends on your age , sex , kind of work and physical activity level . An average person needs about 2,000 calories everyday to maintain a sensible weight.

However , males tend to need more calories than females , and those who exercise need more calories than people who don’t.

Consuming too little or too much calories than we need over a period of time can affect our health ( Taking in too much calories can cause weight gain ) . Another secret to a healthy diet is a balanced diet.

A balanced diet supplies the nutrients your body needs to work effectively . A balanced diet must contain the following nutrients…

  • Carbohydrates : Although carbohydrates have been demonized over the years , they are an essential part of our diet and contain the main source of food energy . The best carbohydrates for good health are the ones you’ll eat close to their natural state (whole food sources) ;100% whole grains and unrefined foods ( brown rice , wheat , oats , quinoa , root vegetables..) However , refined and processed carbohydrates are generally ’empty calories’ and offer little or no nutritional value at all … Some examples are , cakes , white bread , pasta dough , pastries , sweet desserts ….

Tips on carbohydrates : Choose whole grains and unrefined carbohydrates over processed and refined foods…. People with underlying health conditions should see a dietician to determine which high carbohydrate foods are good for them .

  • Healthy fats and oils : Although there has been a number of negativity surrounding fats in decades , there are some healthful high fat foods that must be included in our diets because the body needs certain amount of fats to protect some vital internal organs ( heart and kidneys ) , aid hormone fuction and to absorb specific nutrients (carbohydrates) …. The most healthy fats are monosaturated and polysaturated fats…here are some healthful fat foods … Avocado , chia seed , dark chocolate, eggs , fatty fish (fresh fish not canned) , mackerel , salmon , tuna , sardines , flaxseeds , nuts , olives , extra virgin olive oil , natural yogurt ….. Saturated fats and trans fats (fats used in many processed foods) are extremely unhealthy and should therefore be limited and avoided (can cause heart diseases , diabetes , stroke…..) examples are butter , cheese , and heavy cream , donuts , baked goods , canned fishes, margarine ….

Tips on fat and oils : limit or avoid taking in fats used in processed foods , instead choose monosaturated fats .

Proteins : Proteins are needed in our diet for growth in children , for maintaining and repairing tissues formation of enzymes and hormones. However , when choosing protein , you must consider protein sources that are nutrient-rich and low in saturated fat. Here are some healthy proteins … Lean meats , chicken breast , turkey breast , seafoods , bean , soy , eggs ,nuts and seeds , shrimps , pumpkin seeds , Greek yogurt , soy milk , lentil ….

Tips : Studies shows that , consuming proteins can help loose weight and belly fat . Choose proteins that are limited in saturated fats.

  • Vitamins : Vitamins are organic food substances the body needs in small quantities for protection against diseases . The well known vitamins are vitamins A,B,C,D,E and K. Vitamins are present in natural foodstuffs like …green and leafy vegetables (cabbage , spinach , broccoli , lettuce….. ) , fruits( apricot , avocado , banana….) and cereals (maize , sorghum , rice …)

Tips on vitamins : Whole grain products , fruits and vegetables provide vitamins . A pregnant mother , a person with health issues (ulcer ) or restricted diet may have to consult a nutritionist before taking certain vitamins .

  • Minerals : Minerals are needed in small quantities for healthy development of the body . Minerals are gotten from milk, table salt , eggs , seafoods , (octopus , crabs …) fruits and vegetables also provide the body with needed minerals .

Tips: Recommended intake of salt varies depending on your health and age .

  • Dietary fiber : Dietary fiber is important in your diet for good health . It helps in digestion by speeding the movement of food through the gut , prevents constipation and reduces the risk of bowel cancer . Examples of fiber rich foods
    include , potato with skin , whole grains , vegetables , citrus fruits , beans ….

Tips: Fiber helps reduce cholesterol and glucose levels and also help prevent constipation .

Fluid (water) : There is no healthy diet without water …. Water has no calories but it helps keep you hydrated and is a major component of digestive juices . Helps regulate body temperature . You can drink water or get it from foods that have water in them like fruits (, watermelon , orange …) and vegetables .

Tips : Water is a vital substance in a healthy diet and should not be ignored .

Summary : A healthy diet contains foods from the following groups ; fresh fruits , fresh vegetables , whole grains , healthy fats and protein . When considering healthy diet , limit the intake of processed and refined foods , saturated and industrially produced trans fats .

Here are some steps to eating a healthy diet …

  • Eat more fresh fruits and vegetables ( banana , carrots , broccoli …) but limit the intake of processed juices.
  • Limit or avoid saturated and trans fat (margarine ), instead eat monosaturated and polysaturated fat (avocado , extra virgin olive oil, fatty fish…)
  • Include dietary fiber in your diet … examples green and leafy vegetables , citrus fruits like orange , and whole grains …
  • Limit salt and sugar intake . For a healthy diet , sugars should be less than 10% of your total energy intake .To much salt intake can subject your body to hypertension and heart diseases .
  • Use unsaturated oils ( extra virgin olive oil , sunflower oil or avocado ) rather than oils that are high in saturated fats ( palm oil ,
    ghee , butter , margarine )
  • limit the intake of foods that provide empty calories ( cakes , donuts , processed meat , …. ) IMPORTANCE OF EATING A HEALTHY DIET
  • A healthy diet is needed to prevent deficiency diseases .
  • A healthy is needed to maintain a healthy body and mind (improve overall health)


The key to a healthy diet is consuming the right amount of calories in accordance to who you are(sex , physical activity ..) so that you can balance the energy you consume with the energy you use.

A healthy diet is usually one that contains a lot of fresh fruits and vegetables , whole grains , proteins , healthy fats and limit the intake of refined and processed foods .

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