In Health and Nutrition school, they made us understand how important it is for everyone to consume seven nutrients on a daily basis to help us build our bodies and maintain our health. Understanding this fact proved that, whatever happen to our body either sick or well, is as a result of the food we eat. In other words, being healthy or unhealthy depends on the type of food you eat and other habits. But today we are going to talk about the FOOD which is the man POWER. As we all know, there are seven (7) components call nutrients in the food we eat daily which is the source of energy for our body. These seven components are nothing but protein, vitamin, Healthy carbohydrate, healthy fat, fiber, minerals and water that help us balance our diets. These nutrients are the reason why all the cells, tissue, hormone, and every organs in our body function well. These nutrients strengthen, empower, and energize the cells to do their daily activities in our body. The absence of these nutrients causes dysfunction, sickness, and illness, also cause other diseases to grow in our body. For example, cancer cell grows in the body when the immune is weak to fight the bad bacteria, radicals and toxins in the body. It is true we all have cancer cells in our body, and how they grow to destroy our body depend on the food we give to the body. Therefore, making sure we eat healthy by having all these 7 nutrients in our foods is necessary and essential. Good news is, some foods supply more than 1 nutrient which basically tells us that we don’t have to eat seven different foods in order to have all these seven components. What is important now is how to identify this type of foods that can provide/supply at least 2 to 3 nutrients. Inability to consume this essential nutrients daily makes the body to become weak, sick even dead. The table below illustrates how your plate should look for daily balanced diet plate:
The table above shows 4 sections of what you may probably have on your plate for three square meal; breakfast, lunch, and dinner/supper. The plate is divided into 4 sections of grain, vegetable, fruit, and protein. Now, daily consumption of these foods should be 20% fruits, 20% protein, 30% grains and 30% vegetables. However, individual consumption now depends on individual body goals. So, if you are trying to maintain your current weight, you can consume up to 12 slides of whole wheat bread per day. For most people, I will advise one slice of whole grain/wheat bread, no added sugar, per day is okay when most of the diet is vegetables, lean protein and healthy fat. Some says does bread or rice make one fat? the answer is Yes and No. Depending on the serving size, rice can be both weight loss friendly and fattening. The fact is, any food can cause weight gain if eaten in excessive amounts. Eating food from large plates or bowls may unknowingly increase calorie intake without people perceiving themselves as fuller. As for bread, whole grains packed with fiber will leave you feeling fuller, so you can eat less to still feel satisfied.
Therefore, losing weight depend on amount of food you eat. To lose that weight of yours, you must avoid sugary drinks, white bread, candy bars, pastries, cookies and cakes, some types of Alcohol especially beer, ice cream, pizza, high calorie coffee drink, foods high in added sugar, and most fruit juice (not whole juice).
The bottom line of this article is to encourage us to explore this habit for maximum