?> How to Stay Healthy - Fats, Carbohydrates, Proteins, Vitamins, Minerals
how to stay healthy

How to stay healthy – one of the simplest but difficult question to answer. According to the reports of NPR, the cost spent on healthcare is three times the cost spent by any other country. And this is done as Health is Wealth.

Living a healthy lifestyle can help you thrive throughout your life. Prevention is better than cure! We have heard it thousands of times throughout our life. It goes the same with our current topic i.e, How to Stay Healthy. It’s better to live a healthy life than always curing our diseases.

Though, it’s not everyone’s cup of tea to make an effort for a healthy lifestyle. However, it will not feel you rough as your efforts will pay off in many surprising ways when you do it. So, here in this article, we will let you know about how to stay healthy tips. Also, we have seen people searching for how to stay healthy after 50 years of age. All such queries will be solved through this article.

We have brought you some essential and most considerable factor’s list which you should regard as, to live a healthy life. So, if you are ready to know this stuff, hold tight and get with us to a Healthy Life Journey!!!

Provide Necessary Fuel to the Body

#1. Fat

Fat is one of the three nutrients which are needed for the right fueling of the body and to stay healthy. Other than fat, proteins and carbohydrates are also required for the right balance of the body. So, here are going to discuss all the three in detail. Let’s begin with fat.

Fats are the organic molecules which are made up of carbon and hydrogen. We all have studied that the combination of hydrogen and carbon can result in various forms, so as the fat. Fats are broadly classified into three categories.

  • Unsaturated Fat
  • Saturated Fat
  • Trans Fat

a. Unsaturated Fat

It is being found that the unsaturated fats are quite beneficial for the human body. It keeps your heart healthy and also acts as bad cholesterol in the body.

Before moving further, let us first understand that what a cholesterol is? Cholesterol: Cholesterol is defined as the waxy substance which is found in the blood and produced in the liver. Also, the food items such as red meat, high fat cheese, butter and eggs are the rich source of the cholesterol. So, have these food items to maintain a good quantity of cholesterol in the body but note that it should not go beyond the limit. As excessive consumption of cholesterol rich food items can cause problems of coronary heart disease.

 The unsaturated fat is further classified into two types:

  • Poly-unsaturated Fats – Omega-3 fats which are found in fish, Mackerel, Salmon, Cod Liver Oil, Caviar, etc whereas Omega-6 fats found in the butcher and soybean oil.
  • Mono-unsaturated fats – this is found in olive and canola oil. Cashews and almonds are also the rich source of these types of fats.

b. Saturated Fat

The high level of saturated fats in the body can result in heart diseases and strokes. It also increases the amount of cholesterol in the blood. Hence, you should always look to minimize the consumption of saturated fats. This fat is found mainly in food items like meat, pork, palm oil. Other foods in which this fat is found are coconut, potato, potato chips, cakes, pizza.

c. Trans Fats

Trans fat is processed unsaturated fats which turns into saturated fats after processing. By eating these, the amount of bad cholesterol is increased in our body, and the good cholesterol levels decrease, which can cause heart diseases. It is very important that we take as little Trans fat as possible in our daily diet so that we can stay healthy.

Benefits of Fats

However, nowadays we hear a lot about the fat that we should not eat fat, but this is not right. For the proper nourishment of the body, we must consume an adequate amount of fat in our daily diet. Some of the highly useful benefits of fat to stay healthy are mentioned below:

  • Beneficial for the brain: A very few of us knows that 60% of our brain tissues are made of fat. Hence, we need to take a proper amount of fat for the well being of the brain.
  • Fat strengthens the immune system: We all know that the white blood cell which is present inside our body is responsible for protecting the body from different external bacteria and viruses. If fatty acids are reduced from the white blood cell, their ability to protect our body from diseases will also be reduced. So, add the following items to your diet in order to provide enough amount of fatty acids to your body.
  • Fish and other seafood like salmon, herring, sardines, mackerel, and tuna.
  • Nuts and seeds like flaxseed, walnuts, and chai seeds.
  • Plant oils like canola oil, flaxseed oil, and soybean oil.
  • Fortified foods like eggs, yogurt, juices, milk, etc.  
  • Beneficial for lungs: Outer coating above the lungs is made up of saturated fat. Those who lack saturated fat may face difficulty in lungs, quite often.

Demerits of Fat

There is no doubt that fat has many advantages, but it should be consumed in a limited quantity. Due to the high consumption of fats, the body might face the following problems:

  • Gains weight: Eating too much fat can increase body weight. It is quite obvious that we have to work and exercise regularly to maintain ourselves, but we have to pay special attention to eating habit too. Therefore, maintain a balanced diet to and get the answer of how to stay healthy and fit.

Do check the below table for the complete knowledge about the healthy body weight and BMI according to your height.

Height Weight
NormalOverweight Obesity Severe
4ft 11″ (59″) 94 to 119 lbs. 124 to 143 lbs. 148 to 193 lbs. 198 to 267 lbs.
5ft (60″) 97 to 123 lbs. 128 to 148 lbs. 153 to 199 lbs. 204 to 276 lbs.
5ft 1″ (61″) 100 to 127 lbs. 132 to 153 lbs. 158 to 206 lbs. 211 to 285 lbs.
5ft 2″ (62″) 104 to 131 lbs. 136 to 158 lbs. 164 to 213 lbs. 218 to 295 lbs.
5ft 3″ (63″) 107 to 135 lbs. 141 to 163 lbs. 169 to 220 lbs. 225 to 304 lbs.
5ft 4″ (64″) 110 to 140 lbs. 145 to 169 lbs. 174 to 227 lbs. 232 to 314 lbs.
5ft 5″ (65″) 114 to 144 lbs. 150 to 174 lbs. 180 to 234 lbs. 240 to 324 lbs.
5ft 6″ (66″) 118 to 148 lbs. 155 to 179 lbs. 186 to 241 lbs. 247 to 334 lbs.
5ft 7″ (67″) 121 to 153 lbs. 159 to 185 lbs. 191 to 249 lbs. 255 to 344 lbs.
5ft 8″ (68″) 125 to 158 lbs. 164 to 190 lbs. 197 to 256 lbs. 262 to 354 lbs.
5ft 9″ (69″) 128 to 162 lbs. 169 to 196 lbs. 203 to 263 lbs. 270 to 365 lbs.
5ft 10″ (70″) 132 to 167 lbs. 174 to 202 lbs. 209 to 271 lbs. 278 to 376 lbs.
5ft 11″ (71″) 136 to 172 lbs. 179 to 208 lbs. 215 to 279 lbs. 286 to 386 lbs.
6ft (72″) 140 to 177 lbs. 184 to 213 lbs. 221 to 287 lbs. 294 to 397 lbs.
6ft 1″ (73″) 144 to 182 lbs. 189 to 219 lbs. 227 to 295 lbs. 302 to 408 lbs.
6ft 2″ (74″) 148 to 186 lbs. 194 to 225 lbs. 233 to 303 lbs. 311 to 420 lbs.
6ft 3″ (75″) 152 to 192 lbs. 200 to 232 lbs. 240 to 311 lbs. 319 to 431 lbs.
6ft 4″ (76″) 156 to 197 lbs. 205 to 238 lbs. 246 to 320 lbs. 328 to 443 lbs.
BMI 19 to 24 25 to 29 30 to 39 40 to 54
  • Sleep problems: By eating too much fat, our weight increases, and for this reason, we sometimes face a challenge in sleeping also. Often issues like early sleep, sleep deprivation, etc are experienced by the people who have excessive fat in their body. Follow the below tips for healthy sleeping:
  • Stick to a sleep schedule.
  • Try to avoid naps in the afternoon.
  • Exercise regularly.
  • Sleep on a comfortable mattress and pillows.
  • Avoid alcohol, cigarettes in the evening.
  • Look to skip healthy food in the night.
  • Risk of cardiovascular disease: If we have an excessive amount of saturated fat, we are at the risk of heart disease. What happens is that eating more quantity of saturated fat increases the risk of cholesterol in our blood and that is why we may have heart disease. Checkout the below tips to reduce the risk of cardiovascular diseases.
  • Control your blood pressure.
  • Keep the cholesterol under control.
  • Stay at a healthy weight.
  • Eat a healthy diet.
  • Get regular exercise.
  • Don’t smoke
  • Limit the intake of alcohol.
  • Manage Diabetes  

The healthy body fat for Men and Women from different categories is shown below in the table.

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+

So, look to have a balanced diet with a specific and balanced amount of fat in it.

#2. Carbohydrates

How to Stay Healthy

The second nutrient to our list of how to stay healthy is Carbohydrates. It is often seen that whenever we start going to a gym or consult a diet specialist to lose weight, the first thing which we are recommended is reducing the amount of bread. They say this because roti has carbohydrates. But it is necessary to know that carbs are not bad if they are consuming it in limited quantity. Therefore, for the proper assistance, we have brought the complete information about carbohydrates, and it goes like this:

Carbohydrates are sugar, which goes inside our body and produces glucose and glucose is known to be the primary source of energy for the brain, muscles and other cells of the body. Therefore, it is quite necessary for us to eat an adequate amount of carbohydrate in our diet. For a better understanding of this type of fuel of the body, it is further classified into two types:

  • Simple Carbohydrates
  • Complex carbohydrates

a. Simple Carbohydrates

Simple carbohydrates are those sugars whose molecular structure is normal, which is either of one or two degrees. Due to their molecular structure, it dissolves very quickly in our body. And only because of this, our full energy is back after having a meal.

The amount of carbohydrate in the body often affects the blood sugar level of the body. Also, Marketed foods such as cakes, biscuits, etc. have this similar type of sugar. That is why we are always instructed to limit the intake of these types of products. Keep note that you should take the proper of your diet in order to maintain the level of processed sugar in the body. The primary source of simple carbohydrates is fruits.

b. Complex carbohydrates

Complex carbohydrates are those whose molecular structure is of three or four degrees. Because of their molecular structure, it takes time to dissolve in our body. The food that it contains in this complex carbohydrate takes time to dissolve in our body, which is why it keeps giving us energy for a long time. The primary food/ source of complex carbohydrates are peas, beans and whole grains.

Advantages of carbohydrates

  • Mood Changes: It changes your mood very quickly, and you feel cherished from inside. The main reason for this is that there is a substance inside our body called ‘serotonin’. Because of this, our mood remains good. Carbohydrates intensify the production of ‘serotonin’, due to which our mood gets better and we feel good.
  • Preventing weight gain: Carbohydrate contains a wide range of foods, one of which is – fibre. Fibre is a carbohydrate that digests very slowly, and it is also very beneficial for our health. So by taking such a diet that contains fibre, your weight remains under control. Food items for the healthy fibre rich diet are Bran cereal, Chia seeds, French beans, Raspberries, Lentils, Chickpeas, Blackberries, Black Beans, and Flax seeds.
  • Beneficial for the heart: Carbohydrates can be very beneficial for your heart, but it will depend on what food carbohydrates go in your body. If you are taking carbohydrates daily through oats, it is very beneficial for your heart. But if you are taking carbohydrates with some very high sugar content, it can also damage your heart. That’s why your food needs to be pure and good. The food items which has high sugar content are Low-Fat Yogurt, BBQ Sauce, Fruit Juice, Spaghetti Sauce, Chocolate Milk, Granola, Flavored Coffees, Iced Tea, and Cereal Bars.
  • Healthy brain: Apart from making our brain healthy, it also stimulates our brains. Often people who take low carbohydrate diets find it difficult to recognise the stuff which took place a few hours or days ago. Hence, if you do something that requires high brain use, then you should make a proper carbohydrate diet. Example of those food which contains a good quantity of carbohydrates are Oatmeal, Yams, Brown rice, Sweet potatoes, wheat bread, wheat pasta, Beans and lentils, Pumpkin, Couscous.
  • Better sleep: Those food items or an eatable which contains low-digestible carbohydrates are recommended good for sleep. The reason is ‘serotonin’. Yes, ‘serotonin’ is not only good for our mood but we also get good sleep.
  • Good digestion power: By eating carbohydrate-rich food items, your body gets the necessary fibres which with time improve the digestion habit of the body. Such food helps to soak water from us and protects us from Diarrhoea. This enhances the digestion power of the body.
  • Energy source: Carbohydrate is the primary energy source for our body. After entering the body, it turns into glucose, which is essential for the energy of the body. So by eating such foods that contain carbohydrates, our body gains the lacking energy.

Demerits of Carbohydrates

If we take more carbohydrates than the appropriate amount, then there may be several types of diseases such as high blood pressure, diabetes, obesity and heart disease from which a normal person can suffer. Therefore, consume the balanced amount of carbohydrates through your diet.

  • Proper amount of carbohydrates to consume: If you need 2000 calories a day, then 45 – 60% of the calories you should get from carbohydrates. About 4 grams of calories are obtained from 1 gram of carbohydrate, and accordingly, you should take 225 – 325 calories from carbohydrate food.

#3. Protein

How to Stay Healthy

Protein is the third essential micronutrients required to stay healthy. It is a macronutrient that is necessary for the mass production of muscles. Protein is very important to give strength to our body. Our body is made up from a huge number of cells, and every cell contains different types of proteins. Also, you may not be aware of the fact that proteins are made up from amino acids and there are approximately 20 types of amino acids.

The main source of protein is carnivorous substances, but there are also some vegetarian food items too such as milk, yogurt, which can be eaten to satisfy the body’s protein requirements.

Types of proteins

For the detailed understanding of the proteins, it is further classified into three types, and that is:

  • Full protein: Protein in which all types of amino acids are present. It is mostly found in carnivorous substances such as chicken, eggs, Quinoa, Buckwheat, Hemp and chia seed, Spirulina, etc.
  • Incomplete protein: Protein that contains only one type of amino acid. It is mainly found in green leafy vegetables, Nuts & seeds, Legumes, Grains, etc.

Complementary protein: 2-3 different types of food that contain different types of amino acids and by mixing it together, our body gets the required amount of proteins. You get Complementary Protein from food items like beans, brown rice, yogurt, almonds, hummus, salads, etc.

How much protein is necessary?

It is the most frequently asked question that how much protein one should take in one day? It depends on many different factors like the weight of your body, age, etc. Experts believe that you should take 0.8 grams of protein per kilogram of your weight. And accordingly, the daily amount of protein per day is mentioned below in the table:

Normal male 56 grams
Normal female 46 grams

This quantity is different for younger children, pregnant women

Children 9 – 13 years old 20 – 35 g
Pregnant women 71 grams

So, eat the following food items to provide the daily required food items to your body:

  • beans and legumes
  • lean meat, poultry, and fish
  • eggs
  • seeds and nuts
  • soy products like tofu.
  • dairy products like milk, yoghurt, and cheese.
  • some grain and cereal-based products.

Benefits of Protein

Our body is immensely benefited with the adequate and balanced intake of protein. By this, both our mental and physical health remains well. The list of benefits of protein goes like this:

  • Beneficial for muscles: Proteins are must for the development and growth of our muscles. Hence, we can say that this is the building block of our muscles. It strengthens our muscles and is equally important for their mutual coordination.
  • Strong immune system: Proteins strengthen our immune system. It enhances the ability of the immune system to fight against the foreign cells. Our body regularly produces the antibodies to fight external germs. This antibody is a type of protein that is capable of fighting external germs. So, the food items which can help you increasing the antibody protein in the body are Ground Beef, Beans & Lentils, Nonfat Dairy, Shellfish, Tofu, and Nuts.
  • Strong Bones: Inside our body, there is a protein named collagen which strengthens our bones. For those who often exercise or play a game, it becomes very necessary for them to take protein in full amounts in order to strengthen the collagen.
  • Good and healthy skin: As mentioned above, about the proteins named collagen, they do strengthen not only the bones but also repair the tissues of our skin which gets deformed.
  • Healthy hairs: Protein keeps our hair healthy and protects it from damage. Due to these qualities of protein, it is also used in many hair care products too.
  • Provides energy: It is very important to take the right amount of protein every day. It helps in maintaining the energy of the body by keeping it healthy and active. People, who take diets that lack protein, often feel the lack of energy.

Demerits of Protein

  • Lack of protein: It is very important to take a diet rich in protein and take it in the required amount. If our body does not store the protein, then it needs to be filled only by eating foods. Due to its deficiency, we may have many types of diseases such as anemia.
  • Gaining weight: Often, we are told to work with low carbohydrates and more proteins. But if we do not pay full attention to the diet and continue to eat like this. A situation will come when there will be an excessive amount of fat inside us. This happens because the amino acids from which the proteins are formed, they begin to be converted into fatty acid.
  • Heart disease: Due to the continued consumption of a high protein diet, the state of heart gets affected. So, take proper care of your heart and health, in case you are taking a protein-rich diet on a regular basis.

So, these were are the three necessary fuels of our body. Apart from these three, there are many other ingredients too, whose consumption is also required for proper growth. Check the below table to get the knowledge about the minimum consumption of the protein per day.

Gender Amount
Men 56–91 grams per day
Women 46–75 grams per day

#4. Vitamins

How to Stay Healthy

Vitamin is an organic compound, which is quite essential for the proper functioning of our body, no matter how much quantity it is. Our body produces a little amount of vitamins and not even that in some situations. So, this deficiency of vitamins is fulfilled by our diet. Therefore, it is being said that one should take a balanced diet. The below table shows that daily vitamin requirements of the body:

Vitamin Amount
Biotin 300 mcg
Folate/ Folic Acid 400 mcg
Niacin 20 mg
Pantothenic Acid 40 mg
Riboflavin 1.7 mg
Thiamin 1.5 mg
Vitamin A 5000 IU
Vitamin B6 2 mg
Vitamin B12 6 mcg
Vitamin C 60 mg
Vitamin D 400 IU
Vitamin E 30 IU
Vitamin K 80 mcg

Every organism needs different types of vitamins. As the human body cannot form Vitamin C, we have to take it from the diet/ food, but there are some animals such as a dog, whose body can make Vitamin C by itself.

There are a total of 13 different types of Vitamins, and that is:

1. Vitamin A

  • The chemical name of vitamin A is retinol.
  • It is a fat-soluble vitamin.
  • The main task of vitamin A is to strengthen our muscles and bones.
  • It maintains calcium balance in blood and is useful for treating acne.
  • Its lack can cause eye diseases.
  • The main source of vitamin A is milk, green vegetables, paneer.

2. Vitamin B

Vitamin B – has many variations in it. The complete details about all the variations of Vitamin B are provided below:

3. Vitamin B – 1

  • Chemical name: Thaimine
  • This is water-soluble vitamins.
  • Source: Sunflower seeds, cereals, potatoes, oranges and eggs.
  • Benefits: It is very useful to keep the brain strong. Its lack can cause Beriberi’s disease.

4. Vitamin B-2

  • Chemical name: Riboflavin
  • This is water-soluble vitamins.
  • Source: Banana, milk, curd, mass, eggs, green beans and fish.
  • Benefits: Very useful for keeping the skin healthy.

5. Vitamin B-3

  • Chemical Name: Niacin
  • This is water-soluble vitamins.
  • Source: dates, milk, eggs, tomatoes, carrots, avocados.
  • Benefits: Keeping blood pressure under control and reducing headache, diarrhoea.

6. Vitamin B-5

  • Chemical name: Pantothenic acid
  • This is water-soluble vitamins.
  • Source: Avocado, cereals, meat.
  • Benefits: Protects hairs from being white. This also reduces stress.

7. Vitamin B-6

  • Chemical name: Pyridoxine
  • This is water-soluble vitamins.
  • Source: Grains, meat, bananas, vegetables.
  • Advantages: It reduces fatigue in the morning. Gives head to stress and insomnia.

8. Vitamin B-7

  • Chemical Name: Biotin
  • This is water-soluble vitamins.
  • Source: egg yolk, vegetables.
  • Benefits: It is perfect for skin and hair. Due to its deficiency, we may have dermatitis.

9. Vitamin B-9

  • Chemical name: Folic acid
  • This is water-soluble vitamins.
  • Source: Leafy vegetable, sunflower seeds, and some flowers also occur in this.
  • Benefits: It is very powerful for the treatment of skin people and arthritis. Pregnant women are advised to take this.

10. Vitamin B 12

  • Chemical Name: Cyanocobalamin
  • This is water-soluble vitamins.
  • Source: This is found in products made from fish, meat, eggs and milk.
  • Benefits: It reduces diseases such as anaemia (shortage of blood), ulcers in the mouth.

v. Vitamin C

  • Chemical name: Ascorbic acid
  • This is water-soluble vitamins.
  • It is essential for our skin and bones. It helps a lot in fixing a wound. The lack of vitamin C can be done by eating fruits and vegetables.
  • Source: Tomato, Broccoli contains the right amount of Vitamin C.

vi. Vitamin D

  • Chemical Name: Ergocalciferol
  • This is Fat-Soluble Vitamins.
  • Vitamin D is very helpful in calcium absorption in our body. It also helps to strengthen our immune system, reduces the tooth decay.
  • Due to its deficiency, we may have Rickets.
  • Through three things we can get Vitamin D – through the skin, by our diet, and by the supplement.
  • Our body itself makes vitamin D when it gets sunlight.
  • Speaking of diet, we also get Vitamin D from milk and egg yolk.
  • Source: apart from sunlight, the other sources of vitamin D are salmon, Herring and Sardines, Cod Liver Oil, Canned Tuna, Oysters, Shrimp.

vii. Vitamin E

  • Chemical name: Tocopherols
  • This is Fat-Soluble Vitamins.
  • Vitamin E strengthens our immune system.
  • We get Vitamin E from vegetable oil, grains, almonds, avocado, eggs and milk.
  • Before taking any supplement for vitamin E, consult a doctor.

viii. Vitamin K

  • Chemical Name: Phylloquinone
  • This is Fat-Soluble Vitamins.
  • Healthy vitamins help our body by making protein for bones and tissues.

ix. Minerals

Just like all the other fuels of the body, Minerals are also required for the proper and complete growth. Also, it is essential for the healthy state of the body. The different types of minerals which are important for the well being of the body are:

x. Iron

  • Iron is assigned the function to assist the red blood cells in delivering oxygen to each and every part of the body.
  • One can get the required amount of iron from the food items like fish and shellfish, poultry, lentils, beans, red meat, pork, and soy foods, green leafy vegetables, and raisins.
  • Diseases which are caused by the deficiency of iron are lightheadedness; anemia includes weakness and fatigue, and shortness of breath.

xi. Calcium

  • Helps in strengthening the bones and teeth.
  • It is mainly provided by the food items like broccoli and dark green, leafy vegetables, yogurt, cheese, etc.

xii. Magnesium

  • Supports the proper functioning of muscles and nerves.
  • Also, steadies the rhythm of the heart.
  • The main source of Magnesium is whole-grain bread, nuts and seeds, avocados, bananas, milk, green leafy vegetables, potatoes, beans, and chocolate.

xiii. Potassium

  • Just like Magnesium, it also helps in the proper functioning of muscles and nerves.
  • Also, it regulates the level of water in the blood and body tissues.
  • The primary source of Potassium is citrus fruits, bananas, dried fruits, broccoli, potato, green leafy vegetables, and legumes.

xiv. Phosphorus

  • Strengthens the bones and teeth.
  • Found in dairy foods, meat, and fish.

So, there were some of the significant fuels which should be present in your diet. To adequate consumption of all these food items will give you the answer to how to stay healthy. We hope you enjoyed reading here, still, if you have any query, you can ask by commenting in the section provided below.

By Mark

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