Do you think eating healthy means you have to radically change your diet, or strictly limitation gives up all your favorite foods? It could be as easy to improve your wellbeing as going from white to organic whole wheat bread, use organic coffee than non-organic, preparing a tea drink without milk, or adding organic skim milk instead of non-organic full cream milk. It can add up to great health benefits to make small changes to your diet. 

The best description of a healthy diet should not be about strictly limitation but should be to replace processed food with unprocessed and non-organic replace with organic whenever possible. Eating food that is as close as possible to the way nature is made. It can lead to huge benefits. 


The Basic of healthy eating is a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our daily diets. We don’t need to eliminate certain food from our diet, but we need to select the healthiest options.



Protein provides energy and supports your mood. It is an important nutrient that is needed to be deeded to build, maintain and repair the body tissues, cells and organs. 

It gives you the energy to get up and go and keep going. But too much protein can be harmful to those with kidney disease, diabetes, and some other conditions.

By eating the right amount and high-quality protein can help you. Such as, maintaining skin, hair, and nail health, build muscle, and even maintain lean body mass while dieting.

Protein helps your immune system functioning to work properly, maintains heart health and your respiratory system, and speedy recovery after exercise.

Protein is important to the growth and development of children. It helps you maintaining health in your senior years. It can help reduce your risk for diabetes and heart disease.

Help you think clearly and improve brain memory. 

It can also improve your mood and boost your resistance to stress, anxiety, and depression.

May help you maintain a healthy weight by curbing your appetite, making you feel full longer, and fuelling you with extra energy for exercising.



Fat is a type of nutrient, it source of energy that the human body needs. The aim of fats is to absorb vitamins and to protect your heart and brain health.

 When we think about fats, the first thing that comes to our mind, that eating fat will add inches to our waistline, raise cholesterol and causes health problems. But the truth is that not all fat is the same.

There are bad fats and as well as good fats. Artificial trans fats and saturated fats are bad fats that will add inches to your waistline, raise cholesterol, and causes health problems. 

But “good” fats such as unsaturated fats and omega-3s have the opposite effect and play a huge role in helping you manage your moods, fight fatigue, and even control your weight.



Basically, fiber is associated with digestive health and bodily functions. But, the reality is consuming a high fiber in dietary, fiber can do so much more than keep you regular. It can lower the risk for heart disease, stroke, and diabetes, help skin, help in losing weight, and even help prevent colon cancer.

Since fiber is plant-based, examples are; grains, fruits, vegetables, nuts, and beans that the body can’t break down.

It passes through the body undigested. Keep the digestive system clean and healthy, make easing bowel movements, and flushing the extra cholesterol and harmful carcinogens out of the body.


Calcium is one of the essential nutrients in our diets. Every cell in the body uses calcium, including the nervous system, muscles, and heart. The human body uses calcium to build strong bones and teeth, keep you healthy while getting older, send messages through the nervous system, help your blood clot, your muscles contract, and regulate the heart’s heartbeat.

If you don’t get enough calcium in your diet, in the result your body will take it from your bones to ensure normal functioning of the cell, which can link you to Osteoporosis disease. Osteoporosis is a “silent” disease, in the case of osteoporosis our body loses bone mass. Sometimes calcium deficiency can lead to grumpiness, anxiety, depression, and sleeping issues.


One of the basic functions of carbohydrates is to provide energy to your body. Although a process called cellular respiration your cells convert carbohydrates into the fuel molecule ATP.

 Carbs have two categories, one is simple carbs and the other is complex carbs. Simple carbs are absorbed quickly in the body which leads to blood sugar spikes. Simple carbs are often found in foods and drinks like table sugar, cake, and soda.

Complex carbs are usually found in foods such as whole grains, yogurt, beans, fruits, and veggies. They’re absorbed by the body more slowly than simple carbs. As a result complex carbs have less of a hit on your blood sugar. Complex carbs are found in Peas, beans, and whole grains, etc. 

Refined Carbs and Sugar

Refined or simple carbohydrates include sugars and refined grains that have been snatched of all bran, fiber, and nutrients. These include white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and some breakfast cereals.

 They digest quickly and their high glycemic index causes an unhealthy rise in blood sugar levels. They can also cause variation in mood and energy and a build-up of fat, especially around your waistline.

By eating refined carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. After a mean, that insulin can leave you feeling hungry and that often craving more sugary carbs. As the result, it can cause you to overeat, put on weight, and over time lead to insulin resistance and type-2 diabetes.

 Those diets which are high in refined carbs and sugar have also been linked to high blood pressure, other heart diseases, obesity, hyperactivity, and mood disorders. 

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