Nutrition has a very important role to play in protecting health. But what do we call a proper diet and, above all, what does the word ‘food’ mean at all?

When you decide you want to eat healthier, you may want to go through the change step by step after making that decision. It would help if you determined what you want to achieve. 

For example, if you want to lose 10 pounds. Or even more, if you need it. Or that you want to improve your stamina. Afterwards, however, it is advisable to work out a plan for how you will achieve your goal.

Basics of Nutrition

Although the basics of healthy eating are fairly easy to learn, the growth of popular diets and weight loss trends can confuse us. These trends often divert attention from key nutritional principles. This article should serve as a detailed beginner’s guide to the components of a healthy lifestyle based on the latest nutrition sciences.

Why Healthy Eating is Important

Research continues to link serious illnesses to malnutrition. Importantly, following a healthy diet can drastically reduce your chances of developing heart disease and cancer, the world’s leading killers.

A good diet can improve all areas of our lives, from brain function to physical performance, and food affects all cells and organs. Whether you do occasional exercise or serious sports, there is no doubt that a healthy diet will help you perform better.

Importance of Calories

The importance of calories has shifted aside. Although calorie counting is not always necessary, total caloric intake plays a key role in weight control and health. If you eat more calories than you burn, your body stores them as new muscle or body fat. 

If you consume fewer calories than you burn daily, you will lose weight. If you want to lose weight, you need to create some calorie deficit. In contrast, if you want to gain weight and build muscle mass, you need to eat more than your body burns during the day.

Healthy Eating and Diet

Always strive for a healthy diet with proper and balanced food selection. All foods can be part of a balanced, healthy diet, and eat foods that provide energy. 

Limit your bread, pasta, potatoes, and sweets intake, and cover most of your carbohydrate intake with fruits and other nutrients with a low to moderate glycemic index (such as oat bran).

If possible, don’t miss breakfast. Otherwise, you will have much more for lunch. Eat regularly and several times a day (breakfast, ten o’clock, lunch, snack, dinner), but only in small quantities at a time.

It is important to eat at least three times a day, and however, it is even better to eat 4-5 times and less at a time. This is when the food you eat is always available. 

Be more moderate; eating smaller portions will take in fewer calories, making it easier to lose weight.

However, it is also important to know the proportion of essential nutrients, proteins, fats and carbohydrates in your diet. In addition, you will need vitamins, minerals and the necessary trace elements along with the digestive aids.

The key to moving to a healthy diet is gradualness and step-by-step progress. You shouldn’t go hungry if you want to lose weight, but “just” switch to healthier foods. 

Carbohydrates, rice, pasta and wholemeal bread should not be left out because, in addition to the vitamins in vegetables and protein in your meat, your body also needs carbohydrates.