The impact of right food on your life

The food we eat is integral to the way we think, sleep, behave and live. The type and quantity of food we consume is directly related to our health and well being. When you eat right, you feel right, and it improves your mood, sleep, attention and focus. It impacts your digestive system.

The nutrition we supply our body from the food we eat plays a major role in the growth of our body, its development and maintenance. Our body requires more than 45 different nutrients to stay healthy. A good nutritive diet and a healthy metabolism go hand-in-hand in keeping your system healthy and happy.

Improve Your Metabolism: Everyone has a different metabolic rates (burning of food for energy) that is genetically pre-programmed. The rate of metabolism determines our appetites and our body fat levels. The higher your metabolism, the more calories you can consume without gaining weight. A slower metabolic rate will slow down the burning of fuel, and can lead to increased storage of body fat.

However, the good news is that we can control our metabolism by choosing the right types of food to our diet such as fiber-based fruits and vegetables. Fiber is a natural colon-cleanser that helps the digestive system function smoothly along with sufficient water (drinking 6- 8 liters of water a day). You can also improve your metabolism by enhancing your body muscles with regular exercises.

How Food Impacts our Wellbeing: The balance and function of your metabolism can have a serious impact on your mood, behavior with respect to attention, focus, the way you experience your environment, and your life. When your gut feels happy you feel happy within, and can focus better on your job, relationships and the life around you. It boosts your well being and makes you feel more contented.

Transition to a High Fiber Diet: A fiber-based diet keeps your gut clean and makes you feel lighter and energetic and free of toxins. Add high-fiber foods, up to half a plate to each meal. Increasing the fluid intake (water) can help fiber pass through your digestive system and avoid stomach distress. Aim for at least 5 grams of fiber per serving. Fiber also keeps you full for long durations, reducing your craving to eat more and maintain healthy weight.

So what is high fiber food? Here are some tips to a fiber-based diet:

Veggies and Fruits:  Include a minimum of three servings of vegetables and two servings of fruit every day and every meal if possible (the five-a-day recommended by the USDA's Dietary Guidelines). This could mean a serving of a half-cup of raw fruits or vegetables, or a cup of leafy greens – Add a fruit as part of your breakfast or as a snack, and vegetables with lunch and dinner.

Pulses (the seeds of plants in the legume family): Include beans, lentils, and peas, at least three times a week. These are plant-based protein, healthier and easier to digest as compared to meats. Cut down on rice that is starch-based.

Nuts and Seeds: These make a good snack with fruits or as part of yogurt, oatmeal, salads, and stir-fries.

Whole Grains: Replace refined grains like white rice with brown rice. Make recipes from quinoa or pulses like chickpeas and lentils to add a dash of protein to your diet.

Note: However, be cautious not to add a whole lot of fiber-based food to your diet at once. Overdoing it can cause gas, bloating, diarrhea, and abdominal cramps. Hence introduce it to your digestive system gradually, and watch how your system gets adjusted to it.

Eat right, stay healthy and be well. Take charge of your health now!