What Is Considered a Healthy Meal Vs What A Healthy Meal Is
Often you hear people, especially doctors, recommend having healthy meals, but what really is a healthy meal?
With so many “experts” on diet and nutrition, it’s hard to tell what a healthy meal is these days, because the concept is considered from different perspectives.
A Keto diet believer will not see the concept of a healthy meal in the same light as an Atkin diet believer.
So what are you supposed to take as a healthy meal, since you’re neither Keto nor Atkin?
I’ve got you covered, keep reading!
Why Do You Need Healthy Meals?
Yeah, I bet you’re thinking, “Of course, I know why I need a healthy meal. To be healthy duh”.
While you’re not wrong in your thoughts, if that’s what you were thinking, you do realize that the simplicity of the statement, however true, has made people undervalue the importance of eating healthy, let alone being healthy.
Ill health is often the result of the accumulation of unhealthy habits and a major unhealthy habit is not eating healthy meals.
The outward appearance of your body is what you put in it, garbage in, garbage out.
Therefore, when you begin to notice suddenly that your vision might be getting poor, check your meal, you’re probably not eating meals with enough vitamin A.
When you keep being diagnosed with high blood pressure, check your meal content as you could be lacking enough vegetables, or eating foods with high fat, sugar, or sodium content.
Eating healthy meals is so important that it also impacts your neurology.
Yes, that’s right!
Research has shown that meals with high glycemic content can trigger symptoms of depression, anxiety, and fatigue.
Overall, a healthy meal can improve your mood, bone and teeth strength, sleep, vision, and heart health and reduce your tendency of being ill.
What Is Considered a Healthy Meal?
Just before we get into what a healthy meal truly is, let’s consider some of the ideas society now considers as healthy meal ideas, as this will help us deduce the difference between what is considered to be a healthy meal and what a healthy meal is for real.
Here are some of the basic criteria for a healthy meal, as considered by society:
- No Carbs
The general belief these days, especially among people who wish to lose weight, is that carbs are unhealthy because they contain “so much” sugar which is not great for your heart as consuming them can lead to so many health issues like high blood pressure, and diabetes.
It is also believed that consuming carbs can make you fat and so, to shed some weight you should give up carbs.
- Fewer Eggs
Well, it’s no secret that eggs are a great source of protein, but when consumed in high amounts, they’re a potential threat to your cholesterol levels, and you want to pay attention to those cholesterols because once they’re on the rise, you’re prone to some severe medical conditions that are mostly heart-related such as stroke and heart attack.
- No Red Meat
Apart from people with a medical condition who have been advised by their doctors to stop eating red meat, society has also adopted the notion that red meat is unhealthy and no one should be eating them because it can shorten your lifespan, resulting in inflammation, cancer, heart disease, and diabetes.
- Cooking with “Vegetable Oil”
I mean, they’re obtained from the seeds or other parts of plants, so they have to be a healthy choice for cooking. Plus, they are flavorless and odorless since they’re highly refined, so they must be the purest type of oil to use.
These are just a few of the concepts considered when so many people talk about eating a healthy meal.
Up next, we’re finally going to talk about what a healthy meal truly is, while also considering the concepts above.
What Is a Healthy Meal?
A healthy meal:
- Contains All 6 Classes of Food
First of all, just like we were taught in primary school, a healthy meal contains the 6 classes of foods, that is carbohydrates proteins, vitamins, minerals, fats, and water.
Well, that pretty much rules out the no-carbs concept of what a healthy meal is, because the truth is, carbs don’t make you fat, calories do. But here’s where the mix-up lies, most carbs contain more calories than foods in other classes.
Therefore, instead of saying “no carbs”, try “less carbs”.
Plus, there are roles carbs play in our body, such as providing us with more energy for metabolism, improving gut health, and keeping blood cholesterol in check, so put start putting some of them back in your meal.
- Are Moderate in Calories
I’d have said “low in calories” instead, but I understand that not everyone is a weight watcher, plus you don’t expect a mason to eat the same amount of calories as a secretary, because they both have different levels of activity that require a different amount of calorie intake.
However, keeping it in moderation, regardless of your level of daily activity helps to ensure that you don’t go overboard with it and end up with more calories than you need, aka being fat.
- Includes Fruits and Vegetables
It’s not news that fruits and vegetables play some of the vital roles in our well-being.
One of the best sources of vitamins and minerals is fruits and vegetables. They also are good sources of antioxidants, and we need antioxidants to help protect us from severe conditions such as cancer.
So feel free to strike a meal off the healthy meal list if it lacks fruits and vegetables.
- Cooked with Healthy Oils
Not saying vegetable oil isn’t healthy, and I’m also not saying it’s the best option out there.
Why?
Let’s start with the fact that it is highly refined, while you may think of this attribute as a beneficial one, it isn’t, because the process of refining it causes it to lose some of the essential compounds and minerals originally found in it, making it a less nutritive type of oil.
Also, vegetable oils are high in polyunsaturated fatty acid content (PUFA). These types of fat are unstable and when consumed a lot, cause an increase in inflammation and impairs gut health.
Therefore, instead of cooking with vegetable oils, use olive oil or coconut oil.
- Accommodates All Sources of Protein
Eggs, fishes, meat, including red ones, a healthy meal accommodates them all, well, unless your doctor advises against it due to a medical condition you have, but aside from that, you need all the proteins you can get, because they’re building blocks for stronger bones, muscles, hormones, and enzymes.
Proteins function in wound healing, making antibodies, regenerating worn-out tissues, and providing energy when fat and carb intake is inadequate.
They’re also low in calories and can be satisfying, helping you cut off unnecessary eating habits.
Takeaway
A healthy meal isn’t often what we think it is; no carbs, only vegetables, or only meat, all those are exaggerated eating patterns that are sometimes dangerous to your health.
Instead, a healthy meal is one with all six classes of foods in their moderation, has a moderate amount of calories, and is preferably cooked with olive or coconut oil, in cases where you need to use oil of course.
We must take eating healthy meals seriously because it’s easier to curtail diseases when you eat healthy.
Sources
Benefits of eating healthy: Heart health, better mood, and more www.medicalnewstoday.com
Why Vegetable Oils Is Bad For You + What To Use Instead | mindbodygreen www.mindbodygreen.com
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