Most of us are well aware that the food and drinks we consume daily play an essential role in our general health. That saying ‘you are what you eat’ could not be more true, and what we eat is vital to our wellbeing. According to the World Health Organization, over 2 billion people are deficient in at least one micronutrient. Research conducted in 2015 revealed improper diet was responsible for 7.3% of Australia’s total diseases. Further studies also show that eating habits supersede exercise routines in trying to stay healthy. So, what are the food groups we should make sure we are getting enough of regularly? Let’s take a look at the top 4 to consider.
Fruits and vegetables
Fruits and veges contain valuable nutrients like minerals, vitamins, and fibre, all of which are vital to a balanced diet and good health. Despite the benefits of fruits and vegetables, statistics from the Australian Bureau of Statistics’ National Health Survey revealed in 2018 that 49% of people did not eat the fruit serving portions recommended by the survey. A whopping 92% also failed to eat the recommended vegetable serving. WHO also estimates that almost four million deaths worldwide had a link to not consuming enough fruits and vegetables. Therefore, you should aim to integrate these natural super foods into your eating plan to lower your risk of disease and improve your overall well-being.
Regular consumption of whole grains helps to protect the body against cardiovascular disease and type 2 diabetes. Whole grains are also a cost-effective way of making your diet healthy. Grains are crucial in maintaining gut health because they improve bowel movements and encourage the multiplication of useful bacteria in our colons. These grains are rich in nutrients like fibre, protein and antioxidants and lower the risk of cancers and obesity. Consider incorporating whole grains like oatmeal into your diet to improve health and general well-being.
A study revealed that eating fish can lower your risk of having a heart attack by up to 40%. Seafood has proteins and is low in calories, making it an option you should strongly consider in your diet. This food type contains omega-3 fatty acids, which is crucial for your brain and body’s effective functioning. Shellfish is also another type of seafood that you should consider, as they are rich in minerals like iron, zinc, and copper. Explore ways to make seafood a regular part of your diet. If you are in Sydney, be sure to visit the Sydney fish market for delicious seafood options that you can check out to make healthier meals!
Nuts and seeds
Nuts and seeds contain essential nutrients like magnesium and are high in fibre, which aids in digestion. Although high in calories and fat, nuts and seeds boost the body’s metabolism, so in moderation they make the perfect healthy snack. They also supply the body with protein, fibre, vitamins, and minerals. Studies also suggest that nuts and seeds can be instrumental in protecting against heart disease. The Australian Dietary Guidelines recommend taking in 30 grams of nuts daily as a crucial component of a healthy diet.
Remember, a healthier eating plan means a healthier body, and take this as your reminder to stop and check in on your nutrition daily!