Healthy Eating Trilogy Part 1

Lately I feel healthy eating really helped me reduce a bit of weight. People might feel like they want to lose weight in a night, but it’s actually better if you lose one pound or two pounds a week. And healthy eating can play a part in it.  

I just did some research, healthy eating not only help you think for clearly, it also helps with gut health, mood. 

Different height and age, healthy weight varies, you need to find a chart and see where you are at, just type in Google “Healthy weight chart”, here I have one, check if your weight is healthy: 

https://www.healthifyme.com/blog/height-weight-chart-ideal-weight-for-men-and-women/ 

Being overweight can cause heart disease, type 2 diabetes, liver disease, even cancer. Even if you don’t get these, you might still easily feel breathlessness. 

The good news is with healthy eating you already won half of the battle.  

Here is what the food does for you, 

Macronutrient: Protein, fat, carbohydrate gives you energy, and helps you to keep on living, maintain body structure and systems 

In details: Carbs: body’s primary fuel, provide energy to muscles and nervous system, some healthy source for it - Whole grain, vegetable, fruits, beans. Unhealthy source are sugary snacks, cereal, donut, soda Protein: provide structure to tissue, include organ, muscle, skin, hair, nails, bones, blood plasma, etc. Some healthy sources of protein are beans, soy product, lean meat, fish, seafood, whole grains. Unhealthy sources are processed meat Fats: Energy reserve, protection of organs. Some healthy sources are avocado, fatty fish. Unhealthy sources are packaged baked goods, fried foods 

These are some of the research examples aligns with my experiences, I still eat fried chicken sometimes, just reduce the unhealthy ones, you don’t have to completely don’t eat them. And increase healthy food.

Micronutrients: people need them as much as they need Macronutrients, with Macronutrients you can live, but if you want to be a healthy baby, you need micronutrients too. Scientifically from research, here’s what it says “produce enzymes, hormones and other substance needed for normal growth and development”, it also said lack of Micronutrient can cause “visible and dangerous health conditions”, so do eat Micronutrients! Sources of them are by just eating whole food, like instead of eating vitamin C pills, eat an orange, you can eat a pill, but don’t forget to eat the orange too, as it has all the Micronutrients. Instead of eating an Omega-3 pill, eat a fish. Whole foods can have much more elements in there, that artificial foods can never have enough 

Ok, here’s what I got to say today,  I plan to write a trilogy on it, because I’m constantly trying to lose weight, and I found out some information. 

Here are some links: 

https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health#:~:text=From%20a%20young%20age%2C%20we,improve%20concentration%20and%20attention%20span. 

https://www.who.int/health-topics/micronutrients#tab=tab_1 

https://www.mdanderson.org/publications/focused-on-health/what-are-macronutrients-.h15-1593780.html#:~:text=Carbohydrates%2C%20fat%20and%20protein%20are,Anderson%20Wellness%20Dietitian%20Lindsey%20Wohlford.