It is an old adage that ‘a man is what he eats?’ Healthful eating habits decide not just the Physical but mental health of an individual also. The food plays a vital part in the life of a person, from providing daily nourishment to keeping him mentally active. Healthful eating habits are very much responsible for deciding the physical, social, emotional and professional growth of an individual.

It is therefore very important for any individual to inculcate such healthful eating habits in his daily routine. 10 such best healthful eating habits are –

Start with a healthy breakfast- Breakfast means breaking your fast in the morning. It is therefore advised to take healthy and full nourishment at this time of the day. The body needs to be given a good amount of instant energy so as to keep it fresh & active the whole day. It should essentially include sugar, fat and proteins.

Don’t eat between the meals- Body needs to be given a break after having a meal as this allows the digestion process to happen properly. Digestion is one important process as the complex food is broken down into simpler forms and absorbed by the body. Eating at frequent intervals disturbs this cycle and indigestion may take place. This would also result in acidity, gases and uneasiness.

Drink a lot of water- Two thinks should be strictly followed with water intake 1. Don’t drink just after having meal and 2. Have at least 8-10 glasses of water daily. Water is very important for keeping our body free of toxins and it also plays an important role in maintaining electrolyte balance, therefore a good quantity of water should always be consumed daily. Having water just after meal may dilute the effect of Gastric juice in the stomach, resulting in undigested food. For this reason one should drink water after at least half an hour of having his meal.

Eat a wholesome meal- The body system is such that it needs each and every nutrient on the planet to function properly. Any deficiency may result in illness or fatigue. It is therefore advisable that a wholesome food should include Carbohydrate, Sugar, Proteins and Fat in balanced amounts. Carbohydrates (Wholegrain) are very important for instant energy; Proteins (Lentils) are responsible for muscle development while fats (Butter) keep the joints moving and store energy. To complement the basic food a regular intake of essential vitamins and minerals too is very important that can be achieved by including fruits and green vegetables in the diet.

Eat small portions & Chew properly- The saliva in the mouth is the first step of digestion process. It is therefore advisable to chew the food properly and bite in small portions, as this would increase the surface area of the chewed food allowing the enzyme salivary amylase to act properly and fast resulting in enhanced absorption of basic nutrients. Such healthful eating habits keep the digestive system clean and healthy.

Exercise & stay away from Fast food and Aerated drinks- Fast food and aerated drinks increase the level of bad fat and excess sugar in the body. In today’s time when lifestyle diseases like obesity and diabetes are increasing day by day, it is very important to keep a check on these harmful elements. To burn off the excess fat and sugar, one needs to exercise regularly.

Reduce your consumption of fats and red meat- Red meat is a rich source of Cholesterol, which in excess quantities results in clogging of blood arteries and subsequently heart failure. The hypertension has become a worldwide disease resulting in maximum no deaths. It is therefore advised to keep off from Red meat as healthful eating habits. One can supplement red meat with chicken or fish which are a good source of protein also.

Include curd in your daily routine- Curd should be adopted as a must have in every diet as this provides us bacteria’s which help in digesting food especially in intestine. Curd in any form is a healthy food form and should therefore be included in healthful eating habits.

Eat peacefully and happily- Studies have proved that eating in a happy and stress free atmosphere helps in proper digestion and absorption of food. The mental state is such that it makes eating enjoyable & fun. The person eats properly and with involvement instead of just finishing it.

Don’t skip your meals- Skipping meals results in keeping the stomach ideal. Gastric juice secreted during this time consequences in gas formation and heartburn. And once you eat after a long break you end up eating more or overeating. It is therefore advised to keep the stomach busy with timely intake of food.

Therefore such healthful eating habits when practiced regularly makes an individual physically fit and mentally alert resulting in his overall growth and development.

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