1) Water
Water is an essential ingredient of a healthy balanced diet. It is important for optimal health. It is also essential for the functioning and cleansing of your body. You lose water daily from your body through urine and sweat and it needs to be replenished. If you are not drinking enough water, you can become dehydrated.
Studies have shown that good hydration is essential for the prevention of chronic diseases. To gauge whether you are drinking enough water, the color of your urine should be a light yellow color. Dark yellow urine is a sign that you need to drink more water.
If you are looking for ways to sustain good levels of hydration throughout the day, herbal and fruit tea is a good alternative to water. Herbal and fruit tea contain no caffeine and can have some therapeutic effect.
2) Herbs and spices are an essential ingredient of a healthy balanced diet. They will not only add flavor to your food. They will add color and health benefits to your food; your meals will come alive.
Herbs and spices are some of the most powerful antioxidants. They are nutrient dense; rich in minerals and multivitamins and they have medicinal properties.
Here are some of the herbs and spices that you can incorporate into your diet:
Turmeric, Rosemary, Cinnamon, Cayenne chili pepper, Black pepper, Cumin, Sage, Coriander, Basil, Garlic, Thyme, Oregano, and Ginger etc.
3) Vegetables and fruits
Eating plenty of fresh, high quality vegetables and some fruit is an essential ingredient of a healthy balanced diet. It will provide you with all the nutrients your body needs for optimal health.
A research published in the Journal of Epidemiology & Community Health found that people who eat seven or more portions of vegetables and fruit a day have a 42% lower risk of dying from any cause, compared to those who eat less than one portion. They also found that they enjoy a 31% lower risk of heart disease and a 25% lower risk of cancer.The study brought to light that vegetables had a larger protective effect than fruits. Your focus should be on consuming more vegetables and small amount of fruit.
4) Other Good Carbohydrates
Other good carbohydrates are starchy vegetables such as sweet potato, yam, squash, parsnips and pumpkin which are essential ingredients of a healthy balanced diet. They are digested slowly so will not raise your blood sugar or spike insulin. They can be eaten in moderation.
Don’t eat carbohydrate alone. Always combine it with some fiber, protein or healthy fats to help with blood sugar balance.
5) Good Quality Protein
Good quality protein is an essential ingredient of a healthy balanced diet. It is important for the building and repair of your body tissues such as your skin and it is also a main component of your immune system and hormones.
Including good quality protein in your diet is important for blood sugar and insulin balance. It will also help you control your hunger.
6) Good Quality Fat
A research published in the British Medical Journal shattered the myth that fat causes heart disease and obesity; they found no link between eating saturated fat, heart disease and obesity
The type of fat you eat matters, not the amount. Good quality fat is an essential ingredient of a healthy balanced diet. By adding good fat to your diet, the digestion and absorption of your food is slower, and the reaction of insulin is less extreme. So don’t cut out fat, enjoy it.
Here are good quality fats that you can incorporate into your diet:
- Fatty fish including wild salmon, sardines and mackerel
- Avocados
- Nuts and seeds
- Olive oil, extra virgin olive oil
- Extra virgin coconut oil
- Grass-fed animal products – butter, eggs
7) No processed food
Processed foods are high in sugar, unhealthy fat and processed salt which have all been linked to chronic illnesses such as heart disease, insulin resistance, diabetes, obesity and cancer
Water is an essential ingredient of a healthy balanced diet. It is important for optimal health. It is also essential for the functioning and cleansing of your body. You lose water daily from your body through urine and sweat and it needs to be replenished. If you are not drinking enough water, you can become dehydrated.
Studies have shown that good hydration is essential for the prevention of chronic diseases. To gauge whether you are drinking enough water, the color of your urine should be a light yellow color. Dark yellow urine is a sign that you need to drink more water.
If you are looking for ways to sustain good levels of hydration throughout the day, herbal and fruit tea is a good alternative to water. Herbal and fruit tea contain no caffeine and can have some therapeutic effect.
2) Herbs and spices are an essential ingredient of a healthy balanced diet. They will not only add flavor to your food. They will add color and health benefits to your food; your meals will come alive.
Herbs and spices are some of the most powerful antioxidants. They are nutrient dense; rich in minerals and multivitamins and they have medicinal properties.
Here are some of the herbs and spices that you can incorporate into your diet:
Turmeric, Rosemary, Cinnamon, Cayenne chili pepper, Black pepper, Cumin, Sage, Coriander, Basil, Garlic, Thyme, Oregano, and Ginger etc.
3) Vegetables and fruits
Eating plenty of fresh, high quality vegetables and some fruit is an essential ingredient of a healthy balanced diet. It will provide you with all the nutrients your body needs for optimal health.
A research published in the Journal of Epidemiology & Community Health found that people who eat seven or more portions of vegetables and fruit a day have a 42% lower risk of dying from any cause, compared to those who eat less than one portion. They also found that they enjoy a 31% lower risk of heart disease and a 25% lower risk of cancer.The study brought to light that vegetables had a larger protective effect than fruits. Your focus should be on consuming more vegetables and small amount of fruit.
4) Other Good Carbohydrates
Other good carbohydrates are starchy vegetables such as sweet potato, yam, squash, parsnips and pumpkin which are essential ingredients of a healthy balanced diet. They are digested slowly so will not raise your blood sugar or spike insulin. They can be eaten in moderation.
Don’t eat carbohydrate alone. Always combine it with some fiber, protein or healthy fats to help with blood sugar balance.
5) Good Quality Protein
Good quality protein is an essential ingredient of a healthy balanced diet. It is important for the building and repair of your body tissues such as your skin and it is also a main component of your immune system and hormones.
Including good quality protein in your diet is important for blood sugar and insulin balance. It will also help you control your hunger.
6) Good Quality Fat
A research published in the British Medical Journal shattered the myth that fat causes heart disease and obesity; they found no link between eating saturated fat, heart disease and obesity
The type of fat you eat matters, not the amount. Good quality fat is an essential ingredient of a healthy balanced diet. By adding good fat to your diet, the digestion and absorption of your food is slower, and the reaction of insulin is less extreme. So don’t cut out fat, enjoy it.
Here are good quality fats that you can incorporate into your diet:
- Fatty fish including wild salmon, sardines and mackerel
- Avocados
- Nuts and seeds
- Olive oil, extra virgin olive oil
- Extra virgin coconut oil
- Grass-fed animal products – butter, eggs
7) No processed food
Processed foods are high in sugar, unhealthy fat and processed salt which have all been linked to chronic illnesses such as heart disease, insulin resistance, diabetes, obesity and cancer
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