Nutrition is important for growth and development. It helps maintain body weight and reduces the risk of chronic disease leading to overall health and well-being. Here are some Do’s and Don’ts when it comes to Nutrition.
Do’s
- Drink Plenty of Water: Water is very important. It helps your body and skin in many ways, including keeping your body hydrated and healthy digestion. It helps break down the food you eat, which allows its nutrients to be absorbed by the body. It is advised that you drink about 6 to 8 glasses of water daily. This can depend on how active you are, which may require you to drink more than the suggested amount. Another good rule of thumb is to drink half of your body weight in ounces of water daily!
- Eat Balanced Meals: A balanced meal includes fruits, vegetables, whole grains, dairy, and protein. Meals containing all these nutrients give your body exactly what it needs to function and work effectively. Without a balanced diet, your body will be more vulnerable to sickness, diseases, and low performance.
- Exercise: While eating healthy and drinking plenty of water, it is also necessary to exercise on a regular basis. This is essential in maintaining good physical and mental health and improving overall well-being. Exercising is effective in weight loss and weight management. It also introduces and promotes a healthier lifestyle.
- Get Enough Sleep: Sleep allows the body to function properly. By getting enough sleep, you are allowing your body and brain to rest and recover. Thus, making it easier for you to focus and be more productive. Sleep also supports a healthy immune system and reduces diseases that could occur.
Don’ts
- Obsess Over Calories: Although counting calories can benefit weight loss and weight management, obsessing over calories can contribute to stress and guilt. Controlling every calorie can cause stress which is counter to a healthy lifestyle. Counting calories can also prevent you from eating balanced meals and overlooking the nutritional values of certain high-calorie foods. Counting calories can also lead to disordered eating behaviors; make sure when you’re keeping track of your food intake, you are taking more than calories into consideration, and remember that nobody is perfect!
- Don’t Skip Meals: Meals are fuel for our body; by skipping meals, you are not giving your body all the energy it needs to function throughout the day. This can cause a drop in blood sugar levels, making you more tired and sleepy. By skipping meals consistently, your metabolism slows, making you feel lethargic, grumpy, and more irritable.
- Consume Foods High in Added Sugar: Many foods we consume have sugar. It is important to be aware of added sugar in your diet. High consumption of added sugars can contribute to anxiety, depression, hyperactivity, and rapid swings in your blood sugar. It can also cause kidney damage as well as mineral deficiencies. The DGA suggests that people eat no more than 25g of added sugar each day; but the closer to 0g you are, the better!
- Deprive Yourself of Certain Food Groups: While it is important to eat balanced meals containing fruits, vegetables, whole grains, dairy, and proteins, it is not necessary to eat all of these in every meal. By making sure that you are eating a balanced DAILY diet, you will get all the nutrients your body needs throughout the day. This way of eating can prevent cravings, binge eating, and overeating.
Author: Efua Arthur
References:
https://www.pbmchealth.org/news-events/blog/5-top-reasons-why-you-should-avoid-skipping-meals
https://www.everydayhealth.com/water-health/water-body-health.aspx
https://www.healthline.com/health/balanced-diet#importance
https://www.lifespanfitness.com/blogs/news/the-dos-and-donts-of-nutrition
https://luxofood.com/the-dos-donts-of-good-eating-habits/
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