How to boost your healthy dietary habits

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healthy dietary habits

It is very important to spend every day in a healthy way in order to do work, housework, childcare, etc. every day. This time, we will introduce the “dietary habits” necessary for living a healthy life. Please refer to it so that you can spend your time with a smile every day.

What does a healthy state mean? 

“health” refers to a state of balance not only physically but also mentally and socially.

“Diet,” “exercise,” and “rest” play a major role in a healthy life.
For example, if your diet is out of balance, you may have some effect on your physical condition due to under nourishment or over nutrition. Lack of exercise can cause obesity and weakness. If you force yourself to work, you may not be able to rest and may have mental and physical consequences.
For a healthy life, it is very important to balance the three points of “diet,” “exercise,” and “rest.”

Dietary nutritional balance is important for health

Since the energy and nutrients for our activities are basically obtained from food, “diet” is very important for a healthy life.

For example Japanese food is said to be an ideal nutritionally balanced diet, and consists of staple foods, main dishes, side dishes, and soups, the staple food is rice that contains carbohydrates (sugars) necessary to generate energy, the main dish is meat, fish, eggs, soybeans that contain proteins that make up the body, and the side dishes and soups are in good physical condition. Vegetables and seaweeds that contain vitamins, minerals, and dietary fiber are commonly used.

You need to be careful because the amount of nutrients you need depends on your age, gender, and lifestyle, but basically, by balancing this, you get the nutrients we need to be active. You can do it.

What is a regular diet?

Three basics of regular eating habits:

What is a regular diet? 

1-Eat a nutritionally balanced diet.

2- 3 meals a day, at a fixed time.

3- It is a life of eating an appropriate amount.


We consume energy by moving to do something every day. We get the energy we need to do that from our diet. It is important to keep a balance between this energy consumption and energy intake. If you eat a lot, you will get too much energy and you will become obese. Conversely, if you eat too little, you will use the energy stored in your body, and you will lose weight and starve. I will end up. It is important to eat the amount of food that suits you.

What you can get from a regular diet

The act of eating at a fixed time every day leads to adjusting the rhythm of life and preventing obesity, there are 24 hours a day, but it is said that the body clock in our body is slightly longer than 24 hours, to reset this to 24 hours, you will need to bathe in the morning sun and eat breakfast. If you skip breakfast, not only will this rhythm go crazy, but you will also reduce your metabolism so that you don’t use energy.

By properly resetting your body clock, you will be able to adjust your daily rhythm and concentrate on your work and school. In addition, eating three meals will facilitate digestion and absorption, leading to improvement of constipation and maintenance of health.

Beware of excess and deficiency of nutrients

There are some things we need to be aware of when eating in order to stay healthy, a diet with an imbalanced nutritional balance can lead to excess and deficiency of nutrients and should be avoided, For example, an extreme diet, such as completely removing carbohydrates or eating only salads, can be unhealthy due to undernourishment.
In addition, if you cannot control your appetite due to stress and eat too much, it may cause obesity.

Nutritionally balanced menu example:

Here are some examples of nutritionally balanced menus:

  • Staple food: Rice (1 cup of tea bowl)
  • Main dish: Pork ginger (sliced ​​cabbage, tomato as a side dish)
  • Side dish: Spinach and this boiled
  • Soup: Tofu and wakame miso soup

The staple food was mainly carbohydrate-based rice. By using brown rice or millet rice instead of white rice, the amount of vitamins, minerals, and dietary fiber increases. You can secure an energy source by choosing rice and bread as your staple food.


The main dish was a dish using meat containing protein. Protein is a nutrient that makes the body and is used not only for muscles but also for skin, hair and nails. It’s a good idea to take in ingredients with awareness of each meal so as not to run out of protein, Carbohydrates and proteins alone will not make your metabolism smooth.


Supplement vitamins and minerals by incorporating vegetables, mushrooms, and seaweed as side dishes, Vegetables contain different vitamins between green-yellow vegetables and light-colored vegetables. Green-yellow vegetables are mainly rich in carotenoids such as β-carotene. It has an antioxidant effect and is said to be effective in preventing aging, Light-colored vegetables tend to have more water and dietary fiber than green-yellow vegetables, as you can see, green-yellow vegetables and light-colored vegetables have different nutrient characteristics, so it is important to eat both, not just one, in a well-balanced manner.

The soup is mainly for hydration. Furthermore, by matching the contents of the menu, it can be supplemented by incorporating the missing vegetables, seaweed, soybean products, etc. In this menu, soy products and seaweed are not included in other menus, so I added them to the soup. Soups tend to be high in salt, but you can reduce the salt content by adding more ingredients to reduce the flavor of the ingredients and the amount of soup, the point is to avoid covering the main ingredients of each dish. Doing so will prevent nutrient bias. Also, if you use only one dish that uses oil, you can prevent excessive energy intake.

Examples of nutrient-rich foods that tend to be deficient:

It is easy to lack nutrients such as vitamins and minerals that are difficult to get from foods at once. Here are some examples of foods that are rich in nutrients that tend to be deficient.

Tomato :                                     

It has a red pigment component called lycopene (lycopene) and has a strong antioxidant effect. It also contains potassium, which promotes sodium excretion, and vitamin C, which is expected to be effective in relieving fatigue.

Blue fish such as sardines and mackerel:

Fish not only contain protein, but also good quality lipids. In particular, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are abundant in blue-backed fish, are essential fatty acids that cannot be produced by the body. DHA is attracting attention as a component of the brain. EPA has the function of smoothing blood and can be expected to be effective in preventing arteriosclerosis and heart disease.

Liver and shellfish:

Red meat and fish are high in iron, but especially in liver and shellfish. Some iron is contained in vegetables, but since iron in animal foods has a higher absorption rate than vegetable foods, it is recommended to choose animal foods for efficient intake. Be aware that tannins in tea and coffee interfere with the absorption of iron.

When you hear “healthy and regular eating habits”, it seems difficult, but there are three points.
1- Try to have a well-balanced menu with staple foods, main dishes, and side dishes.
2- Eat 3 meals a day at a fixed time.
3-Eat the right amount.
A regular diet will naturally help eliminate the disturbance of your daily rhythm. If you try to enjoy your meal, such as being aware of the colors of the ingredients, it will help your mental health. Please be aware of a well-organized diet.

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