Nutritional Guideline

Health Guidelines

This article is your health guideline regarding healthy eating and the risk of a poor diet. Eating properly does matter. The truth is that we have heard about it, however, getting started is the hard part. Here is the good news little changes make difference. When it comes to eating, the simplest way is by starting small, and eating well is very important because:

  • It reduces the chances of one developing diseases like diabetes, heart disease, osteoporosis, and certain cancers
  • It improves our shape, body weight, cholesterol levels, and blood pressure.
  • It ensures good oral health, bone strength, and protection against infections.
  • Provides us with more energy required for the day
  • Enables us to remain healthy and avoid health challenges because of being overweight including stress, infertility, sleep problem, and impotence.

All these are some of the benefits of eating well, but what if one has already exhibited the attitude of eating well? Keep on with it. There is every likelihood for you to make some improvement in some way. Unfortunately, most people eat three-quarter of the recommended amount of fruit and half of the required amount of vegetables daily.

What are the risks of a poor diet and being overweight?

What you eat is about being healthy. It begins by choosing the right food. It is vital for you to enjoy the food you eat and at times, it will not cost you much to eat in a healthy way. There is a connection between the amount of energy used up from the food you consume and your level of physical exercise. Eating more gives you more opportunity of using the additional energy stored in the body as fat. This signifies that the chance of being overweight is high and this, in turn, will increase your risk of disability and other diseases. This health guideline is what you need if you want to avoid the risk poor diet pose to you and your family

The risk to yourself: This may lead to high blood pressure, joint pain, constipation, coronary heart disease, non-insulin dependent diabetes, and being out of breath. This risk multiplies if you drink alcohol, smoke, eat animal fat, and take little exercise.

The risks to your family: Poor life expectancy, development of bad eating habits, and coronary heart disease.

Now, this is the best part of this health guideline in relation to your eating that I love. You must understand the ingredients that make up the diet you eat.

Meat, Fish, and Pulses

The consumption of excess animal fat is the primary cause of ill health. Most of us, our body needs little animal fat; nevertheless, we eat too much. Have you heard about saturated fats? Perhaps you have. They can be found in the meat of pigs, cows, sheep, and products that have their fat and meat in them, such as beef burgers, meat pies, and sausages. The excess consumption of this saturated fat can cause coronary heart disease and overweight. On the other hand, unsaturated fats can be found in duck, chicken, oily fish, eggs, lentils, and beans and foods made from these items.

Milk and Dairy Produce

Yogurt, cheese, and milk are good sources of vitamins, protein, and minerals; however, they have high animal fat in them. It is important to eat dairy produce and milk if you want to achieve a healthy lifestyle. Skimmed or semi-skimmed milk will be a perfect option for adults because it has less fat.


Potatoes, Rice, Bread, and Cereals

These starch foods do not make you get fat unless you serve or cook them with fat. The reality is that these foods provide you with the energy you require to perform the activities of the day. Additionally, they are a good source of vitamins, protein, and minerals. They should be included as part of our main meals and more preferably every meal. If it is possible, you can eat whole grain varieties because of their high content of fiber. These fibers help in preventing constipation and other disorders of the bowel. Potatoes are a good source of vitamin C and help in the prevention of anemia if eaten with foods containing iron. So consume more of bread, potatoes, rice, and cereal every day.

Vegetables and Fruit

The main source of vitamins and minerals in our diet are vegetables. Most people don’t consume the required quantity of vegetables. Vegetables that are locally produced are very cheap, so you don’t have any excuse. Besides vegetables, fruits are very good as they are a good source of vitamins and minerals. Eat a minimum of five portions of fruits daily.

Some DHA Rich Foods


Omega-3 fatty acids also known as Omega-3 are a group of polyunsaturated that is of great importance to the body. Omega-3 is made of up three kinds: eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic (DHA). EPA and DHA-rich foods are mainly found in fish such as halibut, tuna, mackerel, salmon, and shellfish like mussels, crab, and oysters while ALA is found mostly in plant sources like flaxseed. Other sources of ALA include soybean oils, canola and vegetable oils. Omega-3 is essential for bodily functions, including blood clotting, muscle activity, cell division and growth, fertility and digestion. DHA-rich foods are significant for brain growth and its function. ALA, on the other hand, is a vital fatty acid, denoting that individuals have to get it from either supplements or food since they are not manufactured by the human body.

Omega-3s are important fatty acids with different effects biologically in human health and disease. Mortality and reduced cardiovascular morbidity is a benefit of the intake of omega-3 that has been established. Dietary supplementation may also be beneficial for patients that are suffering from hypertension, dyslipidemia, metabolic syndrome, eye diseases, inflammatory diseases, obesity, and atherosclerosis. The intake of omega-3 helps in the reduction of risk of an immature birth and improves the intellectual growth of the fetus.

Benefits of Omega-3s

The significance of these fatty acids cannot be overemphasized as they do provide great health benefits. The American Heart Association has gone ahead in recommending the intake of fish at least twice a week because of how beneficial they are. The following are some of the benefits that have been supported by research and studies.

  • Supports baby growth: the DHA that is found in fish oil has a considerable effect on the development and fetal growth of babies. The fish oil supplements both neurological and eyesight improvement in the baby. Studies have shown that kids they have less of the Omega-3 from their mother are prone to vision disorders and develop nerve problem.
  • Supports cardiovascular health: the intake of fish aids people that are having different cardiovascular problems by improving the circulation of blood and the breaking down of fibrin, which plays an important function in the clot formation process. The Omega-3 fatty acids do reduce triglyceride level, reduce blood pressure and decreases the tendency of having a heart attack.
  • Macular Degeneration: Omega-3 extends the sustenance in body organs. Studies have also shown that people who have a balanced diet of fishes and fish oil are less prone to developing macular degeneration. Macular degeneration is an eye disorder which advances with one’s age and might end up in blindness.
  • Regulates cholesterol level: Omega-3 help in reducing the enzyme activities that make the liver to speed up fat, but the intake of fish oil and krill helps in effectively normalize and regulate the cholesterol level. It also helps in the reduction of triglycerides to be significantly low.

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Eight ways to add Omega-3 into your diet

It’s now a fact that indeed Omega-3 has various benefits to the body and the brain. Many health organizations have recommended a minimum of 250-500mg of Omega-3 every single day for a healthy adult. Here are some ways you can add omega-3 into your diet.

  1. Flaxseeds: these are little brownish or yellow seeds, which are mostly milled, ground or used for the production of oil. These seeds are a much richer source of omega-3. The oil of the flaxseed is used as a supplement from omega-3. Flaxseeds are high in Vitamin E, Fiber, and magnesium
  2. Soybeans: this is a good source of vegetable protein and fiber. It contains high quantity of other nutrients, which include magnesium, folate, riboflavin, potassium and vitamin K
  3. Mackerel: they are small fatty fish. According to reports, they are the best to boost your omega-3 level. In most Western cities, they are normally smoked and They are rich in nutrients and have 100% selenium. Tasty they are and needs no preparation.
  4. Salmon: This is one of the most nutrient-dense foods you can find on earth. It has a high level of protein couple with different nutrients, which include potassium, magnesium, B-vitamins and selenium. Studies have shown that people who frequently consume fatty fish, like salmon, are less prone to diseases such as dementia, heart disease, and depression.
  5. Herring: this is often precooked or cold-smoked and retailed as a canned snake. This is popular in England and served with eggs. They are also called kippers. This contains about 100% of RDI for vitamin D
  6. Vegetables and fruits: Vegetables have ALA in them, which is an essential element in Omega-3. Fruits do have antioxidants which safeguard fats over oxidation. If you are considering increasing your level of Omega-3s, then you better start with fruits and vegetables. Remember to eat DHA-rich foods that will help your overall health.
  7. Sardines: they are oily fish and are small. They are typically eaten from the tin or as snacks or delicacy. They are highly nutritious, especially when you eat them whole. It has every nutrient that is required by the body
  8. Nuts and seeds: finally, another way of adding omega-3 into your diet is to add a nutty flavor to yogurt, salad or morning muesli with flaxseed or walnuts. A small amount of any of them will surely increase your omega-3 intake.