Nowadays, people should know the importance of a healthy diet, they should know where we can get the right information about what we eat, which food is healthy, not only for young people but for people of all ages.
For this purpose, together with the students of the 10th B grade, we discussed what it means to be an informed consumer, how we can control our eating habits and which food is healthy for our body. The students were divided into groups and each received a subject related to these topics.
There were discussions about the eating habits of young people and they formulated five rules that each of them should follow:
1.Start each day with a nutritious breakfast.
2.Get 8 hours of sleep each night, as fatigue can lead to overeating.
3.Eat your meals seated at a table, without distractions.
4.Eat more meals with your friends or family.
5.Teach yourself to eat when you're really hungry and stop when you're comfortably full.
They also discussed about which would be the healthy food for our body and they decided on the following:
Avocados. This monounsaturated fat fruit contributes to an increased healthy blood flow and brain health.
Beans. They are excellent sources of dietary fibre, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
Berries. Berries are high in antioxidants like anthocyanins, which may protect your cells from free radical damage. Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies. Berries contain fibre, which may increase feelings of fullness, as well as reduce appetite and the number of calories your body absorbs from mixed meals.
Broccoli. Broccoli is a rich source of multiple vitamins, minerals and fibre. Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body. Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fibre content.
Dark chocolate. Quality dark chocolate is rich in fibre iron, magnesium, copper, manganese and a few other minerals. Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods. Cocoa or dark chocolate may improve brain function by increasing blood flow. It also contains stimulants like caffeine and theobromine.
Eggs. Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to calories. The nutrients are found in the yolks, while the whites are mostly protein. Eggs are very satiating. As a result, eating eggs for breakfast may reduce calorie intake later in the day and promote fat loss.
Fish. Fish is high in many important nutrients, including high-quality protein, iodine, and various vitamins and minerals. Fatty varieties also pack omega-3 fatty acids and vitamin D. Eating at least one serving of fish per week has been linked to a reduced risk of heart attacks and strokes. Fish intake is linked to reduced mental decline in older adults. People who eat fish regularly also have more grey matter in the brain centres that control memory and emotion.
Nuts and seeds. Nuts are rich in heart-healthy polyunsaturated fats and monounsaturated fats, which lower LDL or "bad" cholesterol; plus, they are a good source of phytosterols, compounds that help lower blood cholesterol. They are packed with fibre, protein, vitamins and minerals, including folate, vitamin E, potassium and magnesium.
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