Food brings us together. It promotes positive connections despite different cultures, traditions, personalities, etc. We can easily express our love and happiness to our families and friends through food. Lunch-outs, dinner dates, we even cook at home for a sweet get-together, celebrating the beauty of togetherness and solidarity. That’s how vital food to us!
But wait, here are the Ten Food Commandments that you need to keep in mind to ensure a balanced and healthy diet!
10 Food Commandments
1. Eat variety of food.
It’s essential to eat a wide variety of food because it helps us keep good health and protect us from chronic illnesses. When I say variety– we must choose between five food groups – Carbohydrates, Protein, Dairy Products, Fruits and Vegetables, finally, Fats. Always keep in mind the food pyramid taught from schooldays.
2. Baby’s first 6 months must be breastfed and start to give proper solid foods after 6 months.
Breast milk helps keep your baby healthy. It gives your baby the essential nutrients for development. In addition, it reduces disease risks because it provides necessary antibodies. After six months, you may start giving solid foods to boost through additional nutrients dietary intakes. Doing so will stimulate their interest in eating food. I have seen my friends (who are already parents) did this; hence, it is highly recommended.
3. Eat fruits and vegetables daily.
I admit, eating fruits is a roaring challenge for me too! So, my take is to drink my fruit. Instead of buying and drinking tetra-packed or bottled or powdered fruit juice, I will use my magical blender or juicer to juice it and drink it. At times, I can add up my vegetables too! It is vital to have fruits and vegetables in our diet because of the vitamins, minerals, and plant chemicals we need for our body. It will make your skin glow too and prolong your youngness physically. No make-up? No problem!
4. Eat fish, meat, and foods that provides protein.
Protein is the building block of our body tissues and serves as a fuel. It provides us energy density that we need in our daily activities. I love white-fleshed fish, and skinless white meat poultry an excellent source of protein. I love milkfish (bangus) and tilapia. I prefer lean, loin, or round for red meat because this is where the rich protein is sitting. Aside from beef, I also go for lamb or mutton.
5. Drink milk, eat foods that is rich in calcium.
When we reached teenage or adulthood, we usually stop drinking milk. It’s a mistake. Milk is packed with essential nutrients like calcium, phosphorus, B vitamins, potassium, and vitamin D, which help prevent osteoporosis and bone fractures. And I find it comforting when drinking milk. It can help you to have a goodnight’s sleep. I have tried and tested.
6. Ensure clean and safe preparation of food.
Nowadays, it’s hard to find clean and safe food, especially when eating out. We don’t know how our food is being prepared inside these restaurants or fast food kitchens. Better to check the place’s reviews before going and eating in your selected restaurant. When buying your ingredients, always read labels properly. Reading the labels will give you information to help you understand what you are really buying aside from seeing its physical aspect. Another tip, when I buy vegetables, say leafy veggies, I usually chose those that have insect bites because it means those have minimal or non-pesticides.
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7. Use of Iodized Salt.
Iodine is an essential mineral that keeps your thyroid gland producing hormones needed for tissue repairing, regulating metabolism, and promoting proper growth and development. Unfortunately, I was diagnosed with hormonal imbalance; thus, iodized salt helps me get the iodine I need aside from consuming seafood – as you may know, seafood is quite expensive.
8. Control your intake of salty, oily and sugary food.
This is yet again another challenge for most of us. Who does not love that salty Lays dipped with that creamy garlic mayo or that classic ranch dressing dip? Who can resist McDonald’s, Jollibee, all those fast-food chains we grow up with!?! But! It is always best for us to control what kind of food and how much salt, oil, and sugar we intake. Too much or too little is bad for us. Let’s keep it balanced and healthy!
9. Maintenance of right weight.
Know your Body Mass Index (BMI). BMI is the most recommended method to know if you are overweight or underweight. Obesity and Malnourishment are deadly and bring chronic diseases. Don’t be afraid to know and understand your BMI status for you to put appropriate action. If you need correction, you can immediately do something about it. If you are healthy, then your job is to maintain it.
10. Be Active. Avoid Alcohol and Cigarette.
I was once into cigarettes, but I have managed to remove them from my system. It’s challenging, yet it’s achievable. Unfortunately, it will only make you smelly, give you dull dark lips, cloudy dark eyes, and stinking dark nails. It also gives you a higher chance of getting chronic lung diseases like cancer. It may relieve you from anxiety for a short time, but it damages your body tremendously. The same goes for alcohol.
It’s better for us to do physical exercises when we feel fear, stress, anxiety, or any inappropriate mental apprehension. Work it out! Be active. That’s how I do it. It helps you regulates blood pressure and help you produce dopamine and other happy hormones you need to get back on track! Simple walking, stretching, and breathing exercises will absolutely help.
There you go, Lounger! Stay happy and healthy! ❤️
“Let food be thy medicine and medicine be thy food.” – Hippocrates
Reference: National Nutrition Council Central Luzon Regional III
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