Nutrition And Self Care
Eating healthy as self-care The biggest love note to yourself is a meal that sustains you as a human being.
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Intro to eating healthy as self-care
Surely, we know self-love. It is being kind, patient, and honest with yourself.
There are so many ways to express love to one’s self. This article focuses on one of such ways: eating healthy is self-care and self-love.
Right from childhood, our parents indeed instilled the benefits of eating healthy foods into us. Although I’m personally guilty of throwing my vegetables away back then because yuck! Thank goodness for growth. You realize that the “yuck” things are a sure way of keeping your body, mind, and soul together.
In a fast-paced world, there is a heavy need for fast-paced food and that market is doing very well in fact.
Undeniably, there is an appeal to greasy and quick make meals among human beings. We are impatient, we are on the go. We are moving so fast, we don’t have time to waste. And there is always something to be done. Hence, who has the time to make a meal when you could just order a McDonald’s meal?
They seem to have a menu that does everything at once: A meal should be filling, tasty, and extremely greasy. Who cares about how it’s made? A need has been met…food is food.
What is a healthy meal?
I would define a healthy meal as a consciously made meal that contains a balance of the 6 classes of food, for the benefit of our body’s true needs.
These food classes work hand in hand to maintain and improve the overall health of a person. A healthy meal is a moderate combination of needed body nutrients that helps in building, repairing, healing, and replenishing the body.
Healthy meals are filled with the energy and love your body needs to sustain you mentally, physically, and even socially.
What are the 6 classes of food?
The six classes of food represent the six classes of nutrients defined by the WHO. Particularly, they provide the body with a much-needed essence for growth and vitality.
Carbohydrates.
This nutrient group specializes in energy giving. They provide the body with the right kinds of nutrition that fuel it to run its activities and give you strength. Your meal must contain carbohydrates else you might find yourself being weak a lot. You need the energy to be productive.
I’m not sure it’s a good idea to cut healthy carbs completely off your meals, your body needs that source of energy and you should provide it to keep yourself in good shape.
Examples of carbohydrate foods are brown rice, lentils, sweet potatoes, etc. Also includes other root and tuber foods, beans, nuts, corn, etc.
While you might find carbs in both healthy and unhealthy food. It’s important to note that this article is about healthy meals and my definition of healthy means natural, clean food.
Protein.
This food class is responsible for building up our cells and repairing damaged tissues. Scientifically, protein is a component of human cells. It makes sense that you feed yourself protein to support the nature of your cells which makes up your whole being.
Protein is very important for muscle growth, hormonal development, development of antibodies. It’s also for the production of enzymes. Maintaining a healthy weight, repairing organs. For an all-around physical development in women, teenagers, adults, and everyone.
A moderate quantity of protein in your meal makes a beneficial and healthy meal for your body. Examples of food with protein include lean meat, eggs, soy products, fish products, beans and legumes, almonds, quinoa, peanuts, pumpkin seeds, etc. Eating healthy proteins is self-care.
Minerals.
This food group kind of performs chemistry in your body. They provide the elements needed for the proper functioning of different organs and systems in the body. Such as the nervous system, the digestive system, the reproductive system, the central nervous system, etc.
They’re necessary for composing the right amounts of body fluids such as blood. They also work actively to support your body to produce energy from the foods you consume and allow the cells in your body to perform normally.
There are generally two kinds of minerals: trace elements ( like iodine, iron, manganese, copper, molybdenum, fluoride, selenium, etc.) which should be consumed in less quantity. They are the hardest to find.
They can be gotten from foods like red meat, unrefined foods, whole grains, vegetables, seafood, legumes, nuts, etc.
The second kind of mineral is macro-minerals (like potassium, calcium, sodium, phosphorus, magnesium, etc.) which should be consumed in larger amounts.
Sources of macro minerals include unprocessed meats, fresh fruits, vegetables, whole grains, milk, leafy green vegetables, etc.
Fat and oils:
This food class is responsible for helping the body absorb healthy fat-soluble vitamins A, D, and E. Eating healthy fats is self-care. They further help in keeping our bodies warm and protect our delicate internal organs.
Fats are also very useful in the production of hormones in our bodies, store food, are a source of energy, and are a very important component of cell structure. Fats and oils are also responsible for lowering blood fat levels, reducing joint pains, and fighting depression, among other great benefits.
There are however two kinds of fat: bad fats (saturated and trans fats) which can be found in foods like butter, coconut oil, palm oil, red meat, full-fat dairy products, ice cream, baked foods, chocolate, etc.
The second kind of fat is the good fats (monounsaturated and polyunsaturated fats) found in foods such as tofu, walnut, salmon, trout, nuts, pecan, Brazil nuts, olives, olive oils, peanut butter, avocado, sesame oil, etc.
Therefore, it’s a sensible idea to include healthy fats and oils in your meal.
Vitamins.
This class is responsible for healing our wounds and training our bodies to resist sickness and diseases.
They also help build cells in the body and convert nutrients to needed and necessary energy, shape your bones, and aid in the growth and development of the body. They help fight inflammation that could cause sickness.
Vitamins are even found in our DNA, the fabric of our being, they help in nourishing and brightening our skin (e.g. vitamin e, c, etc.), and enhancing our vision, among other amazing functions.
It is found in fruits and vegetables as well as some meat sources like poultry and fish.
Water.
Water is life, we know this, our mothers know this. Doctors recommend drinking at least 8 cups of water a day. Water contains nutrients too.
It is composed of Hydrogen and oxygen mainly, and we know the human system needs oxygen to perform respiratory functions and the heart also uses oxygen in blood circulation.
Hydrogen helps to moisturize your cells, which in turn moisturizes your body. This is why water is the number one recommended in skin care, hydrate from inside out.
Hydrogen also helps the liver function by eliminating wastes and toxins from our system among other functions.
eating healthy as self-care
Indeed, self-care is a very important skill for personal growth and development.
We talk about the need to calm down. Look after yourself while on this seemingly fast-paced journey of life. To take things slow, to get to know yourself. Define yourself, express love to yourself, and communicate with yourself, among other things.
Here are a few ways healthy eating translates to self-love and care; why healthy eating is important in our lifestyle
Eating healthy as self-care through quality time
I love to consider the art of making and/or eating a healthy meal as a form of spending quality time with one’s self (a form of self-love).
When eating a meal, you should aim to enjoy every bit and element of the food. I also recommend putting your phone down and eating away from a screen.
Focus on the nutritious meal in front of you and enjoy every taste and feeling in it.
If you enjoy cooking as I do, you know it’s a chance to spend time with yourself, doing something you love. While cooking, I declutter my mind from my worries and just ease myself. Focusing only on putting the right ingredients in the right quantities, for the benefit of my body.
I always recommend cooking as a fun hobby, because it just feels magical on so many levels. I especially love to cook when I’m stressed about something and need to clear my mind. The undistracted process of making a meal has helped me several times in clearing my mind and reading the stress on my forehead.
By the time I’m done, I’m a lot calmer than I was before I started. Plus, I’ve mostly come up with a degree of solutions to my problems and that’s a good start.
eating healthy as self-care; shows thoughtfulness for your wellbeing
When you eat healthily, it means that you’re taking time to think about your health and yourself. Also, the effects of your consumption on your body, mind, and soul.
There is an undeniable connection between the food you consume and your mind and body. It has been scientifically proven that some foods can cause depression, reduce depression, etc. Some foods are useful for the well-being of your mind, they affect your emotions, your cognition, and your dispositions. Unhealthy eating habits can trigger anxiety.
During the covid-19 pandemic (2020 lockdown) I spent most of my money and time eating junk food. It was colorful, It was sweet, It satisfied a craving, and it was convenient. Of course, I could afford all that grease and sugar-coated deliciousness.
Furthermore, I completely ignored the damage to my health. The screaming signs my body was sending out like acne breakouts, frequent urination, fatigue, toothache, etc.
Obviously, I gained an unhealthy weight and was very easily tired. If I walked from the entrance of my school to my lecture hall, I’d sweat and pant so much that people would be concerned.
This drained my pockets faster and made my stomach very pudgy. I didn’t appreciate especially the latter. Ultimately, I was diagnosed with ovarian cysts and lost an organ to inflammation.
You love yourself when you make good decisions that will favor you such as deciding to eat healthy meals, this is self-love. Take time to study your food classes. It is enough to get started with.
By eating healthy meals, you’re consciously thinking of all your organs. Including the benefits, your body stands to gain when you consume a healthy meal.
eating healthy as self-care because you care for the sanitary condition of meals
We don’t talk enough about the sanitary conditions of the food we buy from businesses. But when you eat healthily, you rightly make yourself responsible for the cleanliness, and the ins and outs of the food.
Loving yourself means you take your time to select clean and healthy, organic food items carefully. They contribute positively to the overall well-being of your health. I think we all appreciate healthy foods better when we realize how much the world has messed up our food supply chains.
Businesses and farms out there prioritize profits over quality. More frequently, we see news articles on dangerous elements found in our daily foods. Some of them link to life-altering diseases such as cancer, reproductive system diseases, etc.
This reason inspires me to grow as many food items as I can in the comfort of my home. Through home gardening, I’d able to reap clean and organic food items, which are safe to consume into my body.
I much rather go the natural way, it makes me feel more comfortable because I trust nature’s intentions and purposes for all creations.
healthy eating is an act of kindness to self.
You’re doing yourself an act of kindness by eating healthy.
There is a popular saying: an apple a day keeps the doctor away. I translate this as eating healthy, natural foods reduces your health risks.
Nature has created everything we need with the right micro and macronutrient. Every natural food plays a very significant role in bodybuilding.
When I take my time to make a healthy meal, I’m sending my body a love note. I’m doing myself a kindness by actually eating something beneficial to my organs, my cells. It makes me feel so loved by it.
I started seeing a great difference in my body when I began healthy eating and healthy living. My weight improved, my skin looked better, and my dispositions and attitudes changed. (I’m very grumpy when I don’t eat good food) and I’m so much peace with myself after a good meal.
A Healthy meal is an expression of love
Eating healthy meals is an expression of love. It is a type of love language. Remember we are what we eat. Eating fast, greasy, artificial meals, makes you likely bound to be all those things.
Strengthen your physical body by showing kindness through eating foods that make you healthy.
There is a reason life expectancy is so short in this modern world and could get shorter. I strongly believe it has to do with our consumption habits, especially our food consumption.
Before the exploitation of technology, it was common to see people aged 170 years old, 150 years old, etc. Now, 70 years is a grand celebration of life. There are so much more sicknesses now because of our consumption, directly or indirectly.
Agricultural elements such as pest control and output growth, deforestation, growth, and technologies have robbed us slowly but surely of the original goodness of our planet.
How can you practice healthy eating?
Visit a professional nutritionist or a dietician.
Never underestimate that part of science, these people have focused their lives on learning the components and benefits of foods.
I’m not saying I hate medicine. I just hate that the medicines we ingest come with side effects as dramatic as liver diseases, hypertension, infections, etc.
I just feel safer trusting natural foods and natural abilities to grow and develop my body.
Educate yourself on food
Study your nutrient classifications and different food groups to identify what foods perform a specific function.
This helps you plan your meals better. It also inspires your grocery shopping more. You know what you buy and what not to buy.
Knowledge of good food is superior Knowledge because we are what we eat. And if you practice food consumption the healthy way, you certainly will be a healthy person.
Eat Fresh foods
can I appeal to you to eat less junk food? Please? For the sake of yourself? Always do yourself a favor and eat a healthy organic meal every day.
It doesn’t have to be complicated. It could be a fruit salad or a vegetable salad a day. When shopping for food, buy farm fresh good products as much as possible. Substitute processed and preserved foods with farm fresh, clean, organic, foods.
Include vegetables in your meals. Your body needs to break down and absorb the beautiful nutrients from each healthy food item.
Healthy food doesn’t need to be boring, bland, or bitter tasting.
Thanks to technology, we can easily make meals that actually taste nice using fruits, vegetables, etc. creating interesting and fun healthy meals that we actually enjoy.
Eat clean, literally
Practice personal cleanliness, wash your hands before eating, and wash your foods before consumption.
Don’t use chemicals to clean your food. Especially your fruits and vegetables, and meats. A number of them contain nutrients that are vulnerable to harsh elements like chemicals. Never take the cleanliness of your food for granted.
Eat foods that are free from chemicals such as herbicides and pesticides, fertilizers, etc. This is why I encourage home gardening and making your own ingredients. This way you are in control of the growing conditions of your foods. Eat clean meat, try to source free-range poultry products and other clean-produced meat products, etc.
Drink clean water and avoid processed drinks like soda as much as you can. Personally, I don’t buy “fruit drinks” that use ingredients like artificial sweeteners and flavor extracts, and scientific names. I prefer my fruit drink to be clean and homemade. Clean plants, clean meats, and clean water equal a clean body.
Practice slow eating.
If you can, cook from scratch as much as you can. Visit restaurants that practice clean eating when eating out, and take your time with food.
It’s one of the most important things in your entire being. It sustains you, equips you, and is basically what keeps you going, beautiful, and healthy. You should take time to pay attention to it because of its significance to your being.
Furthermore, Eat food nutrients in moderation. As the saying goes: too much of everything is evil. It’s called a balanced diet for a reason, one shouldn’t outshine the other.
This is why you should consult a dietician and make proper research on the right quantification of the nutrients.
Too much or too little of each respective nutrient has specific side effects. This can inhibit the function of whole systems in the body.
Also, some different age groups and body types might need more or less of one nutrient or the other.
why eating healthy is considered as self-care
- Food undoubtedly affects your mindset. Therefore eating healthy foods encourages a healthy mindset.
- Healthy eating isn’t slow and rushed and helps you spend quality time with yourself.
- The physical benefits of healthy eating are undeniable. Pair this with a good workout regime, and skin, mind, and home care routine.
- Healthy eating boosts your confidence for obvious reasons: you are what you eat.
- I love to consider healthy eating as a skill and knowledge. It is a journey of educating yourself on what’s beneficial to your body. You have to practice it every day.
- You may derive maximum satisfaction from a healthy meal, your mind, and your body.
- Healthy eating is an act of kindness to yourself.
- It is an expression of love for yourself
- Eating healthy meals increases your all round productivity.
- You build your body against diseases and infections when you eat healthily.
Books to read on healthy eating from Amazon;
The well-plated cookbook: Healthy recipes you’ll want to eat by Erin Clarke
Academy Of Nutrition And Dietetics Complete Food And Nutrition Guide, 5th Ed
The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating