Mood Swings
Blood sugar fluctuations and nutritional imbalances are often to blame. Without a steady source of fuel from the foods we eat, our mind and bodies don't function well
Food helps improve mental focus
Eating breakfast in the morning may improve short-term memory and attention. Students who eat it tend to perform better than those who don't. Foods at the top of the brain-fuel list include high-fiber whole grains, dairy, and fruits
Obesity
Eating too much and/or struggles
to lose weight
Anorexia
Eating too little and/or struggles
to gain weight
Foods that aren't processed can help with symptoms of anxiety and depression
getting the proper vitamins
Am I eating too much?
When you eat, your body uses some of the calories you consume for energy. The rest are stored as fat. Consuming more calories than you burn may cause you to become overweight or obese. This increases your risk for cancer and other chronic health problems
Am I eating too little?
When someone is under eating, they are consuming fewer calories than their body needs to function correctly. This can have a severe impact on energy levels, causing feelings of physical tiredness and mental fatigue, which may impair a person's daily functioning
Improve mental health with food by eating regularly
If your blood sugar drops you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. Slow-release energy foods include: pasta, rice, oats, wholegrain bread and cereals, nuts and seeds
avoid cross- contamination
Use different utensils, plates and chopping boards for raw and cooked food
Wash utensils, plates and chopping boards for raw and cooked food thoroughly between tasks
Make sure you do not wash raw meat
Experation dates
The expiration dates on foods reflect when to buy or use a product at its best quality
you will not necessarily get sick from eating expired food, its freshness and nutrient value may be diminished. Therefore, the trick is to know how long a product is safe to eat after its expiration date
Make sure everything is clean
Always wash your food, hands, counters, and cooking tools. Wash hands in warm soapy water for at least 20 seconds
Proper storage
Proper food storage helps to preserve the quality and nutritional value of the food. Also helps make the most of your food dollar by preventing spoilage
Proper food storage can help prevent foodborne illnesses caused by harmful bacteria
Separate
Separate (Keep Apart) Keep raw foods to themselves. Germs can spread from one food to another
Chill
Put food in the fridge right away
2-Hour Rule: Put foods in the fridge or freezer within 2 hours after cooking or buying from the store. Do this within 1 hour if it is 90 degrees or hotter outside.
Never thaw food by simply taking it out of the fridge. Thaw food:
In the fridge
Under cold water
In the microwave
Marinate foods in the fridge
Gives energy
Keeps heart beating
Helps build and strengthen bones, muscles and
body tissues
Food reacts with oxygen in our body and is broken down into simpler food with the production of heat
Healthy Foods
lean protein;
chicken
turkey
grass-fed lean beef
Lean red meat is also a good source of protein, omega-3 fatty acids, vitamin B12, niacin, zinc and iron
Fruits and Vegetables
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium
They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems
nuts and seeds
Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins, and minerals
Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy.
eggs
large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D (which aids bone health and the immune system) and choline (which helps metabolism and liver function, as well as fetal brain development)
Water
Water is very beneficial for the body, try and drink 8 to 12 cups of water daily.
10 Unhealthy Foods you should try
to avoid and eliminate
Soda
Soft drinks are bad for health due to sugar and caffeine content. Eliminate intake of soft drinks from diet by replacing them with herbal teas, lemon water, water. They only provide us with extra laden calories.
Sugar
Sugar is a complete source of empty calories as it have 100% of energy and no other nutrient
The desirable way to consume sugar is through diet as it occurs naturally in fruits, vegetables, dry fruit, milk/milk product. cut down on sweets, candies, chocolates, soft drinks, fruit juices, biscuits. sugar should be consumed in moderation
Caffaine
Coffee is the major source of caffeine. coffee beans are grown with the use of pesticides and herbicides that are toxic in nature. caffeine is also found chocolates, colas and other soft drinks so better to avoid them
Some signs of caffeine problems are headache, depression, insomnia, high blood pressure, fatigue, etc.
Soft Drinks
Soft drinks are bad for health due to sugar and caffeine content. Eliminate intake of soft drinks from diet by replacing them with herbal teas, lemon water, water. They only provide us with extra laden calories
Refined Sugar
Refined foods and processed foods are made of maida with no or very less amount of fiber content
Lack of fiber in diet leads to constipation, sluggish bowels and in worst cases it can also lead to colon cancer. A whole food diet with plenty of veggies and fruits provide sufficient of fiber.
Saturated Fats
Excess of saturated fat intake can lead to obesity, increased cholesterol levels which further lead to heart related problems and a host of other disorders. All fried foods, fatty meats, desi ghee, comes under saturated fat.
Animal Protein
Although animal protein like fish, egg, dairy products, chicken provide the complete source of protein which is good for health but in excess it can be harmful. Most popular source of animal fats like cheese, full fat milk, ghee, red meat, beef can cause a lot of damage to one’s health.
Junk Food
French fries, burgers, chips, pizzas, etc are the hot favourite amongst the current generation. They provide you only with plenty of calories which will automatically lead to weight gain
One of the main reason of obesity and child obesity is junk food intake. Apart from these elements, factors such as unhealthy cooking conditions and inadequate quality checks add to the hazardous nature of fast food or junk food
Alcohol
Too much alcohol will cause dehydration, irritability, headaches etc. Don’t have a drink with an empty stomach as it will lead to empty calories. Always eat something with a drink.
Social drinking within limits is not harmful but it is the problem of alcoholism that can be hazardous.
Salt
Salt is essential nutrient required by body which help to regulate its fluid balance, maintain heart rhythm, conduct nerve impulses and contract muscle. For a body requirement about a quarter teaspoon of table salt is required
High amount of salt intake can lead to hypertension. High sodium foods are canned and tinned foods, pickled meat, highly salted breakfast cereals, buns, cakes, pastries, packed soups, sauces, etc.
Fats
meat, fish, seafood, dairy products, nuts, seeds,
and oils
Prevent heat loss in extreme cold weather and protect organs against shock.
Responsible for making up part of our body cells and transporting fat-soluble vitamin A, D, E, and K
Vitamins
Many kinds of Vitamins for various food groups;
such as maintaining healthy skin and hair, building bones and releasing and utilizing energy from foods
Vitamins can be classified into water-soluble and fat-soluble vitamins
Minerals
groups of essential nutrients that regulate many body functions;
such as fluid balance, muscle contraction and transmission of nerve impulses
Some minerals also contribute to body structure and build strong and healthy bones, such as calcium
Dietary Fibre
this is the indigestible part found in plant;
It helps stabilize blood sugar, promote gastrointestinal health and prevent constipation
Can be classified into soluble and insoluble fibre
Carbohydrates
Major source of energy that mainly comes from;
grains such as rice and noodles.
Fruit, root vegetables, dry beans and dairy products also contain carbohydrates
Proteins
meat, fish, seafood, eggs, dairy products, dry beans, and bean products are great sources of protein.
Major functions include;
building, repairing, and maintaining healthy body tissues
Water
Most abundant substance in the human body and is also an essential nutrient to maintain our health.
Major function of water include regulation of body temperature, production of body fluids, transportation of nutrients and removal of waste products