Consumption of healthy foods is one of the best ways of keeping the body fit. A healthy diet aids in maintaining and improving one’s health. It involves adequate intake of variety of foods containing adequate amounts of vitamins and minerals, and water. A healthy diet requires a balanced amount of macronutrients and micronutrients. Additionally, foods that contain various prebiotics can help maintain or improve health.
Foods are categorized into three groups, namely go, grow and glow food. Go foods are foods that provides energy to the body, thus called “go”. Grow foods are necessary for normal growth and development. Glow foods on the other hand, keep the body healthy by enhancing the immune system.
Foods that belong to this group are primarily rich in carbohydrates. Carbohydrates have three major kinds and these are simple carbohydrates, complex carbohydrates and dietary fibers. The food sources of carbohydrates are bread, cereals and grains such as white bread, bagel, whole wheat bread, rice, pasts, oatmeal, barley, etc. Some fruits also contain carbohydrates like apricot, banana, blueberries, dates, figs, and grapefruits. Vegetables containing high amounts of this macronutrient include beans, carrots, corn, Jerusalem artichokes, and others. Nuts such as cashew nuts and chestnuts, and dairy products such as milk, yogurt and cheese contain some carbohydrates as well.
Foods rich in protein are categorized as grow foods. They supply essential amino acids to the body which are necessary in building new proteins as well as repairing damaged muscles. Protein is also important in the production of hormones, enzymes, and antibodies that aid in regulating chemical reactions that occur within the body.
Sources of protein are animal meats, poultry, vegetables, and dairy products. Pork, beef, fish, and chicken are the major sources of complete protein. Eggs, beans, milk, and milk products are also its good sources but they lack certain amino acids, making them known as incomplete protein.
Another source of protein is kefir, a cultured product filled with probiotics. Probiotics are positive microorganisms that aid in keeping the balance within the body. It is often obtained by eating yogurt but many other foods provide these good bacteria. Aside from complete protein, it also provides essential minerals and B vitamins. A kefir smoothie is one of the most common preparations of this food product.
Glow foods are foods that contain high amounts of vitamins and minerals. Fruits and vegetables are the primary sources of this food group. Cauliflower, squash, turnip, orange, mango, watermelon, apple, and pineapple are some of the best examples of glow foods.
The right percentage of carbohydrates, proteins, and vitamins and minerals to be consumed daily are based on the recommended dietary allowance (RDA). Also, you can refer to the food pyramid, a nutritional guideline, for the amount of intake for each food group every day.