For you to keep a healthy body, you need to include all the seven health diet essentials in every meal.
With a cereal, a glass of water, an egg, banana, fried sunflower seed, leafy greens and wholegrain cereal, your plate has all the recommended healthy diet essentials.
A simple healthy diet with all the essentials doesn’t have to be expensive.
Despite this fact, very few manage to maintain a healthy eating plan.
As of January 2021, CDC (Centers For Disease Control and Prevention) reported that 16% of pregnant women and 14% of children aged 1-2 years suffer from iron deficiency.
Did you know diseases like stroke, high blood pressure, type-2 diabetes, stomach disorders and obesity can be prevented by eating a balanced diet every day?
Whether old, young, female or male, the harmful effects of poor nutrition are immense.
On the contrary, if you stick to a healthy eating plan your bones and teeth will be strong, you’ll reduce the chances of cancer attack, improve memory, moderate body weight and help manage diabetes.
Health Diet Essentials Definition
Health diet essentials are the required dietary components that are essential for body growth, disease prevention and good body health.
Other quarters define essential dietary components as the essential nutrients that the body can’t make and needs to have good health.
As many say, “it’s only in the kitchen where you have full control.”
If you understand what your body needs to be healthy, stock the kitchen with simple health diet essentials and draw up a healthy eating plan.
7 Health Diet Essentials You Shouldn’t Miss
Health diet essentials are classified into two categories: macronutrients and micronutrients.
Carbohydrates which are derived from vegetables, fruit carbs and whole grains are eaten in large quantities.
Authority sites dictate that these nutrients should make 40% of your meal.
Equally, calories absorbed from proteins are needed in the body in large quantities.
Dietary components that are needed in large components are referred to as macronutrients.
Minerals and vitamins are dietary components that your body needs in small portions.
They belong to the micronutrients family.
The 7 health diet essentials you shouldn’t miss include:
1. Proteins are health diet essentials that provide bodybuilding blocks
Foods rich in protein
Reports show that a person’s average body weight is 16% protein.
But besides adding weight, protein-rich foods are essential in repairing broken body tissues and cells.
Other functions of the protein include the formation of hormones and antibodies and the development of skin, hair and bones.
Foods rich in protein include:
- Dairy products
- Lean meat
- Soya beans, beans and legumes
- Fish and other seafood
2. Carbohydrates – They are health diet essentials that provide energy to the body
Foods rich in carbohydrates
For you to walk, run, play or even sing your body needs energy.
The body cells and tissues derive energy from foods rich in carbohydrates.
This essential diet contains sugars or starches which are converted to energy.
Carbohydrates are divided into two: simple and complex.
Simple carbohydrates like rice, pasta, wholegrain and white bread are highly recommended.
Complex carbohydrates which are composed of foods like brown rice, oatmeal, barley and wholegrain pasta shouldn’t be taken in large quantities.
If you consume the right calories of complex carbohydrates daily, you’ll:
- Boost the body’s immunity
- Become more energetic
- Make your digestive system work smoothly
- Boost brain function
3. Water is the most important healthy diet essential
To keep the body dehydrated you have to drink approximately 240ml of water every day.
For every cell in your body to function, it needs water.
The frequent headaches and slow mental function hindering you from accomplishing duties may be probably caused by low dehydration.
The best water to drink should be natural, unsweetened and unflavored.
It can either be sourced directly from the tap or packaged bottles.
By drinking the right quantities of water, you:
- Help the body flush out toxins
- Hydrate the brain
- Prevent constipation
- Enable transportation of nutrients to the cells
4. Minerals are health diet essentials the body needs to stay healthy
Foods rich in minerals
Minerals are micronutrients and need to be eaten in large quantities.
Among the most common needed minerals by our bodies to include calcium, zinc, iron, potassium and magnesium.
Deficiency in minerals leads to weak bones, poor mental functioning, fatigue and a low immune system.
Trusted sources have proven deficiency in some of the minerals above causes cramping of the muscles, poor appetite, poor cognitive development in children and abnormal heart rhythms.
To load your plate with minerals here are the foods to add:
- Nuts and seeds like pumpkin seeds
- Cruciferous vegetables like broccoli, Brussels sprouts and Cauliflower
- whole grains
- dairy products
5. Vitamins are health diet essentials responsible for preventing diseases
Foods rich in vitamins
For your body to be healthy and function properly, your meals should contain 13 different types of vitamins.
These vitamins are grouped into two: water-soluble and fat-soluble vitamins.
Despite water-soluble vitamins being vital to the body, they are not stored in the body.
After some have been absorbed into the body, the rest are passed out through urine.
You, therefore, need to take plenty of water-soluble vitamins.
They include vitamin C, vitamin B-3 (niacin), vitamin B-2 (riboflavin), vitamin B-6 and vitamin B-7 (biotin).
Fat-soluble vitamins which include Vitamins A, D, E, and K are absorbed and stored in the liver and fatty tissues for weeks or days.
Among the recommended sources of vitamins are carrots, sweet potatoes, spinach, milk, bananas and leafy vegetables.
6. Fat is a health diet essential that provides fatty acid to the body
Foods rich in fat
Even though fat is an essential diet component, saturated fats are risky if taken in uncontrolled measures.
An increase in cholesterol and heart diseases is attributed to excessive eating of fatty foods.
Fats enable our bodies to absorb soluble fats like vitamin A, vitamin D and vitamin E.
Just like the used proteins and carbohydrates, unused fats are converted into energy and stored in our bodies.
The best fats are found in almond nuts, salmon, peanuts, sunflower and avocados.
Other sources of fats are olive oils, rapeseed oil and meat products.
7. These are health diet essentials that ensure your digestive system is healthy
Foods rich in dietary fiber
Unlike carbohydrates which are absorbed in the small intestines, fiber finds its way to the larger intestines.
In your health grocery list, foods that contain fiber like oat, barley and wholegrain bread shouldn’t miss as they help prevent constipation.
A trusted source has shown that dietary fiber plays a significant role in minimizing risks of Colorectal cancer (bowel cancer), heart disease, stroke and type 2 diabetes.
Some of the easily found and affordable dietary fiber foods are wholegrain breakfast cereals, potatoes with skin, melons, carrots, beans, sweetcorn, oranges, pulses and berries.
What Meals are Good for Weight Loss?
One of the mistakes many people make when fighting to lose weight is skipping meals.
Eating smaller portions regularly at the right intervals, drinking plenty of water and including dietary fiber is an effective trick to weight lose people usually ignore.
Meal combo 1:
Lacing a spinach salad with avocado will leave your stomach full for longer.
Either kale or spinach will supply the body with few calories thus giving the body a chance to consume the stored fat.
Meal combo 2:
Bean and vegetable soup if taken as a starter leaves the stomach full thus giving a small space to the main meal.
This means you’ll consume less food.
Meal combo 3:
Chicken, barley and kale make a good meal for those looking to lose weight.
Chicken is a good source of white meat that satisfies the stomach full but offers little nutrients to the body.
As the chicken does that little, the barley provides the fiber needed to boost metabolism.
What are the Effects of Poor Nutrition?
Omitting any of the health diet essentials translates to an unbalanced diet.
The end results of poor nutrition are self-diagnosable.
The results of a poor diet are:
- Becoming overweight and obese
- Increased risk of hypertension or high blood pressure
- A buildup of cholesterol thus increasing risks of heart attack
- Loss of memory and poor cognitive development in children
- Less appetite and drop in energy levels.
It’s easy and cheap to ensure every meal has all the health diet essentials.
With beans, green leafy vegetables, milk, a glass of water, your body will have all the required nutrients.
This can only be made simple by drafting easy to follow healthy eating plan.
Don’t forget to have a detailed shopping list with every food needed to prepare a complete balanced diet.