Health is wealth. We should always strive to ensure that our bodies are healthy. An effective way to do this is by consuming the right foods in proper proportions. The Healthy Eating Plate can help us to accomplish this. It’s a simple, illustrated guide which shows us how to make correct nutritional choices. This guide can help you to create meals which are balanced. Developed in Harvard University, it’s applicable for meals on a plate or those packed in a lunchbox. You can post it on your refrigerator so as to have a constant reminder of how to arrange your meals for maximum nutritional benefit. Here is more on the healthy eating plate.
Structure of this Nutritional Guide
Vegetables and fruits should comprise ½ your plate
These are the most crucial nutritional sources in your meal. Therefore, they should make up half of your plate’s contents. Make sure that there is enough variety and color in the vegetables and fruits. Furthermore, keep in mind that potatoes don’t count for this section. That’s because they have a negative effect on the levels of blood sugar in the body.
Whole grains should make up ¼ of your plate
Intact, whole grains should constitute a quarter of the content on your plate. Examples of these are quinoa, barley, brown rice and whole wheat pasta. They are applicable because they have a mild effect on blood sugar and insulin when compared with refined grains such as white rice.
A ¼ of your plate should be made up of proteins
Proteins are basic, body-building foods. They should make up a ¼ of your plate. Protein can be sourced from vegetables and meat. Some vegetable sources of this nutrient include beans, chicken, fish and nuts. In addition to that, you can get protein from white meat such as chicken or red meat such as beef. Ensure that you have this recommended amount of protein in your plate. However, stay wary of red meat and do not use processed meat such as sausages to satisfy this nutrient requirement.
Complementary Nutritional Guidelines
To get the best results from the healthy eating plate, there are some complementary nutritional guidelines. Firstly, ensure that you prepare your meals using only healthy vegetable oils to prepare your meals. Examples of these are olive oil, sunflower, soy, canola and peanut oil. These are better than hydrogenated oils because the latter contain trans fats which are unhealthy.
Water is essential for the body. Therefore, you should drink approximately 2 litres of water every day. This maintains a good level of hydration in your body. Moreover, it assists with the digestion of food and distribution of nutrients.
The healthy eating plate is a reliable guideline for nutrition. It was created by the School of Public Health. This nutritional resource can assist you to eat right every day and maintain great health.
After eating nutritious food, don’t forgot to brush your teeth. You can also consult to your reliable dentist to maintain your dental health with their available treatments such as general check-ups, orthodontic treatments, professional dental cleaning, etc. by just clicking on the link.
While we need teeth to break down healthy food, teeth need healthy food to function optimally. A disciplined adherence to a balanced diet can ensure that you take up the best foods for healthy teeth.
Nutrients Essential for Healthy Teeth
The best foods for healthy teeth should generally be composed of nutrients like calcium, phosphorus, vitamin A, vitamin C and high fibre content.
- Calcium – It’s essential for teeth shaping. It strengthens the enamel.
- Phosphorus – This mineral strengthens the enamel too. It is essential for strong teeth and bones.
- Vitamins A and C – The main reason for incorporating vitamins as best foods for healthy teeth is their immune function. Vitamins A and C also help in the development of the gum’s tissues.
- Fibre – Any healthy diet must have fibre in it. The chewing activity while dealing with fibre gives the teeth and gums enough physical exercises to keep them functioning.
In a nutshell, such nutrients can be found in foods like:
A healthy diet list would be incomplete without a bite into cheese and other milk products. Thanks to the copious amounts of calcium in dairy, these foods are the battlefront soldiers for the war against poor dental health. Calcium strengthens enamel and bones.
These always sneak their way into most nutritious diets’ lists. Despite most of us maintaining a love-hate relationship with veggies, their minerals and vitamins are essential for boosting immunity and warding off gum disease. A small serving of chewy salad does the magic. Since vegetables are stuffed with fibre, they work the teeth up to physical chewing exercises that ensure oral fitness in terms of strong teeth and gums.
On top of their famed knack of keeping doctors away, apples are crunchy enough to serve as a temporary toothbrush after a quick outdoor meal. Though their calorie levels are high, a single apple helps to churn saliva in the mouth. This neutralises acids that might have accumulated in the mouth after a meal, alongside washing off remnant food particles. Fibre content makes apples best foods for healthy teeth too.
Chewing gum doesn’t seem like a sensible nutritious trait. Even though gum isn’t among your traditional best foods for healthy teeth, the small guilty pleasure in chewing can do a turn-around in teeth hygiene. However, the gum should be sugarless to check on calories. Chewing creates a situation where saliva is produced in the mouth, consequently cleaning away bacteria and harmful acids. Most varieties of gum have calcium in them. It’s advisable though to do a background check to ensure the artificial flavours used are not acidic.
Tooth decay and stained enamel are signs of poor oral hygiene. Decay is a result of sugars accumulating in the mouth and giving ample environment for bacteria to thrive. To prevent stained teeth, it’s advisable to brush teeth after meals or rinse the mouth with water after taking up an acidic beverage.
Supreme Dental Care is here to give you more information about best foods for healthy teeth by clicking on the link.
Flossing and brushing teeth are all mandatory practices for keeping those pearly whites and your gums healthy and strong. However, these practices are not enough for complete oral health and well-being. Vitamins play a very important role in the health of gums and teeth and while you may be taking certain foods and supplements for the welfare of other parts of your body, it is also important to consider oral health and not let it take a back seat. Here are some of the most important vitamins for teeth and gums and some rich sources from where they can be gotten.
Though synonymous with eyesight, carrots are a rich source of vitamin A which is important in promoting saliva production in your mouth. Needless to say that your mouth would be the breeding ground for bacteria, mostly from leftover foods, if there wasn’t enough saliva production in your mouth and hence the importance of vitamin A, leafy greens like spinach and kale are also good sources of vitamin A alongside fish and egg yolks.
If you have ever had your teeth shake then it means that your gum’s connective tissues are weak and if not taken care of, this problem can be accompanied by bleeding gums and other gum diseases such as scurvy. Intake of vitamin C rich foods such as peppers, sweet potatoes, berries, kale, oranges, and broccoli keep your gums healthy and ensure gum diseases will never plague your mouth.
An inflamed tongue or gums is an uncomfortable experience that one would not want to live with. Lack of B vitamins i.e. riboflavin and niacin can lead to an uncomfortable and painful experience where mouth sores frequently appear in the mouth. Though medication is available for these issues, it is better to subsume Spinach, legumes, almonds, red meats, poultry, and dairy products into your diet in order to get a healthy dose of niacin and riboflavin into your body and ward away canker sores.
Calcium absorption in your mouth is completely reliant on Vitamin D. Calcium is the mineral that makes up jawbones and teeth and as such, lack of it would spell trouble for their health, growth, strength and general longevity. Lack of vitamin D leads to teeth decay and underdeveloped teeth but the intake of fish, milk, eggs, cod liver oil and as few as 20 minutes in the sun every day will ensure that you get plenty of Vitamin D.
Dental 266 in Burwood, Sydney is here to give you more informations regarding this and other dental related concerns. Just click on the link.
The general human psychology prefers to entertain body health increasingly as we grow older unlike how it’s supposed to be: the exact opposite. Having your body a set of healthy habits can do wonders. Here are some of the best tips to keep your body in shape and full of energy throughout the year:
1. Choosing Natural and Unprocessed Food
Natural, Organic Food is Your Best Bet.
Processed foods are becoming a daily habit with us all these days. It is easy to cook, instantly available and tasty which lets us ignore its dark side. According to National Cancer Institute, worldwide cases for the disease will rise by 50% by the time 2030 from 14 million in 2016. A lot of doctors and researchers have found processed food a common habit for people diagnosed with Cancer. Apart from losing nutrition, it dampens the immune system thereby inducing carcinogenic pathogens in the body.
2. Turmeric, not Just a Seasoning
Turmeric is one of the most common used spices in the kitchen, but there’s much more to it. Turmeric is best for known for boosting immunity against common diseases due to a chemical called Curcumin. Curcumin acts as an anti-oxidant in the body and works actively against free radicals. Turmeric thus works against common polluting agents we breathe in or come in contact unnoticeably. Consume Turmeric with milk once a day (amount varying upon your body) and you will see the difference, good for the body and good for the teeth! Beneficial, especially if you’re correcting your teeth with orthodontic braces.
3. Daily Exercising and Training
The natural tendency of our body is to adapt to whatever lifestyle it has. However, unlike common misconception, biologically our human body is made for running or using more of our legs. Running and working out daily helps producing white body cells in the body and prevents body aging. However, doing the same exercise or workout would not work after a few days since the body adapts to it. Hence, the routine must be daily and changing.
4. Drink More Water and Sleep Better
Sleeping Helps Our Bodies To Repair Itself.
The Australian Dietary Guidelines suggest to consume at least 2.6 litres of a day for men and 2.1 litres for women. Drinking plenty of water is great for digestion and utilization of nutrients in food we consume. Also, sleeping regularly, about 7 hours a day is essential for a healthy body.
These habits seem too common but often neglected. Fulfilling them consistently will not only keep you away from seeing your family doctor but also enable you to work, enjoy and live a healthier lifestyle.