How to Eat a Healthy Meal

There is a popular saying that life begins at 40! However, your life does not need to begin at 40 before you start imbibing some healthy eating habits. Most of our health problems are linked with poor diet. Increasing modernization and worsening health care crisis is making health care professionals rethink the way we eat these days since there is an increasing link between what we eat and how healthy we are.

Most of us start caring about what we eat when we already have health issues whereas it would have been far much cheaper and better if we had imbibed healthy eating habits all along compared to the damage already done to our health that we are trying to manage and live with!

So, if you are 40 years and above you should read carefully and begin to imbibe the eating habits that will be discussed here. If you are not already 40 and you are in good shape, maybe you should even pay more attention!

I mention the age limit of 40 because most people start having all sorts of health issues or challenges when they are 40 and beyond. Some are not so lucky, theirs starts from birth, others along the way but for most people it is beyond 40!

What makes up a healthy meal then? 

A healthy meal should consist of vegetables and fruits, whole grains, protein and healthy plant oils (fats) in the right proportions

According to Harvard University, a healthy eating plate should consist of vegetables and fruits, whole grains, protein and healthy plant oils in the appropriate proportion illustrated below:

Most of your Meal should be 1/2  or 50% Vegetables and Fruits

Vegetables and fruits abound in various variety and colors. Aim for color and variety and remember that potatoes don’t count as vegetables as far as eating healthy is concerned because of their negative impact on blood sugar.

Whole grains should be ¼ or 25% of your healthy eating plate

Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains. If you can stick with this recommendation, then you maybe be able to keep a tab on blood sugar.

Proteins should be ¼ or 25% of your healthy eating plate

Because of the role proteins play as building blocks of the body, they should be consumed in a good amount. Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be combined into salads, and pair well with vegetables on a plate. Limit consumption of red meat, and avoid processed meats such as bacon and sausage. This is absolutely necessary as ultra-processed meats such as bacon and sausage have been linked to Cancer.

Healthy Plant Oils (Fat)

Oils are a critical food nutrient in the body. However, over consumption of certain oils have been known to create serious problems such as elevated cholesterol and heart disease. 

Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean healthy fats especially if you are indulging in the consumption of the bad type of fats.

Drink Water, Tea or Coffee

Drink plenty of water. You may also consume tea or coffee. However, it is advisable to skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.

Lastly, Stay Active

Staying active is as important as imbibing a healthy eating habit. A sedentary life style and lack of exercise has been linked to numerous health problems.