The Holy Bible is one of the best health guides which has been around for 2000 years. It contains everything we want to know about maintaining optimal health. The scripture talks about making the right food choices to live a healthy life. What the Bible says on eating healthy could usher in healthier diets and lifestyle choices in the 21st Century.
Today, when people are looking for ways to reverse the effects of poor lifestyle habits, the Bible can provide great insights into how you can modify your diet to improve your physical and emotional health.
Let us throw some light on what the Bible verses speak about eating healthy. These tips and advice can help us stay in shape and improve energy.
Eat A Balanced Diet
In the Bible, God asks us to have good health to be able to be successful in our work. A healthy diet can keep the immune system good and protect us against diseases and illnesses. When you eat a balanced diet, you can attain a balance between your mind, body and soul.
The Bible says that you should eat or drink for the glory of God because when you bring God into eating, things change. Honouring him through your diet will change your food choices.
God has created the foods and drinks to nourish the body and he wants us to care for the body. So we should focus on eating healthy.
Eat What The God Has Created
The Bible tells us that you can eat seeds and fruits that plants and trees produce. It also gives a list of clean and unclean foods.
The scripture stresses the importance of eating whole and natural foods. It recommends eating whole fruits in their original form, lightly cooked, raw or steamed vegetables and whole grains.
When foods are consumed in their natural form, they provide the maximum nutrition to support our bodily functions. The modern diet has moved away from God’s design of nutrition and has started improving foods through processing and additives, destroying the nutritional value of the foods.
Consumption of whole grains is advised in the Bible. It says we should eat home-made bread made from millet, wheat or barley because they contain fibres that benefit the body.
Avoid Food Addictions
While any addition is considered to be a problem in the culture, food is a big addiction as well. Food addiction is harmful as it destroys our balance.
The Bible advises on this in the form of fasting. Today, fasting is getting increasingly popular and people report long-term health benefits.
The Bible talks about the Daniel fast where you eat only fruits and vegetables for a period of 21 days.
This type of fasting not only breaks the pattern of unhealthy eating but sets you on a path to better nutrition after breaking the fast. It is also a great way to abandon any addictions you have to food.
Limit The Intake of Sugar
As all modern diets and nutrition plans suggest, sugar should be consumed in moderation to keep the diet healthy and balanced.
Even the Old Testament instructed to go easy on the sugar. It says that eating sweet is not bad but there are limits to eating sugar or honey.
The Bible says that sweets can be addictive and disturb the balance of the body without the mind and soul. The portion should always be watched when indulging in sweets. It advises us to enjoy sugary items and never over-indulge.
Control The Portion Size
The scripture talks about the boundaries of eating. Portion control is the key to healthy eating and we have boundaries to keep us protected.
The Bible says that God has created limits to protect us from getting indulged too much in things we love. He has not imposed any strict rules and wants us to enjoy what we like eating. But he cares for us and gives us reminders to know our limits.
It is a fact that the first portion of any food tastes the best. So when you are enjoying something sweet or unhealthy, the first few bites taste great and then the taste buds tire.
This means it is easy to control portion sizes to be able to limit overindulging while enjoying all the tempting things.
Fight The Cravings
The Bible contains verses that talk about temptations. When it comes to food, they are called cravings which we all face.
For most of us, this temptation is so strong that it comes with urgency and we fulfil the craving. The scripture suggests that you have the power to endure any craving.
It tells us that God is powerful and has created us to be strong enough to stay away from such temptations.
What the Bible Recommends Eating
The original diet God gave to human beings consisted of the highest nutrition foods that satisfied hunger.
The Bible recommends eating whole foods as processing them destroys the nutritional values. Adding preservatives and chemicals can cause cell and tissue damage.
We should also include an abundance of fibres for digestion. Grains, legumes and beans contain fibre that reduces heart failure risk, improves digestion and contributes to healthy levels of blood sugar.
Fruits are amazing foods for detoxification and contain water, fibre, vitamins and minerals.
Apples, berries, avocados, lemons and pineapples have amazing health benefits and should be included in daily diet.
Vegetables like cabbage, broccoli, kale and others are known to kill the virus and bacteria, inhibit the growth of cancer cells and boost the immune system. They support body functions, prevent diseases and help deal with inflammation.
The guidelines about healthy eating from the Bible are aimed at helping you walk on the path to vitality and well-being.
The advice from the holy book tells us what type of diet God made for us to live healthy and active. The verses about eating provide the guidance you need to modify the diet and lifestyle habits to maintain an optimal state of health.
What Foods Are High in Fibre? Our Top 10 Picks for Increasing Your Fibre Intake
Dietary fibre is essential for maintaining digestive health. It also reduces the risk of heart diseases, type II diabetes, and other chronic illnesses. What foods are high in fiber, though? Find out our top 10 choices.
Are you wondering what foods are high in fibre? Dietary fibre is an essential nutrient found in plant-based foods. It is also known as roughage and cannot be digested by the body. This unique quality allows it to pass through your digestive system and keep it clean and healthy.
Unfortunately, most Australians do not consume the recommended amount of fibre. Failing to maintain a healthy intake of dietary fibre in your diet can lead to a host of problems. It can cause constipation, irritable bowel syndrome, and diverticulitis.
Read on as we discuss the benefits of fibre-rich foods and foods you can consume to increase your daily fibre intake.
What are the Benefits of Dietary Fibre?
Eating dietary fibre can do wonders for your health. This essential nutrient offers a slew of benefits that help your digestive system function properly. Some of the most significant benefits of eating fibre-rich foods include:
- It can help you lose weight and avoid digestive tract problems
- It reduces the risk of heart disease and certain cancers
- According to a study, increased consumption of dietary fibre can reduce the risk of Type II diabetes
- It can improve your gut microbiota and lower systematic inflammation. This can help reduce obesity and avoid heart disease
- It helps eliminate toxins from your digestive system and allows harmful chemicals to pass through your body more quickly
The recommended intake for dietary fibre is 25 grams for women, 38 grams for men, and 19 to 25 grams for children.
What Foods Are High In Fibre?
Now that you have a brief understanding of how vital dietary fibre is and how much fibre you need to include in your daily diet, let’s look at what foods are high in fibre.
Artichoke doesn’t get a lot of attention, but you will be surprised to know how rich it is in fibre. A single artichoke contains 10.3 grams of dietary fibre – that’s 27% to 41% of the recommended daily intake!
Lentils are a great source of fibre. They are also inexpensive, and you can experiment around with them to create fibre-rich meals. You’ll find 7.9 grams of fibre per 100 grams of lentils, and 1 cup of lentils contains 63% of the daily recommended value.
Lentils are also packed with proteins and other essential nutrients, making them an exceptionally healthy food source.
Like lentils, chickpeas are a fibre-rich food. You will find 12.5 grams in one cup of cooked chickpeas, which is 32% to 50% of the recommended daily value.
Avocados make for a great side-option for breakfast. They are also one of the top recommended foods for increasing your dietary fibre intake. One avocado contains 13 grams of fibre, which accounts for 54% of the daily value.
5. Chia Seeds
If you are a fitness freak, then you have probably heard all about chia seeds and how they are rich in protein, omega-3 fatty acids, and antioxidants. This wonder food is also a great source of fibre.
Just consuming 2 tablespoons of chia seeds provides you with 10 grams of fibre (39% of daily value).
You can also consume flaxseeds, pumpkin seeds, sunflower seeds, almonds, pistachios, and pecans to increase your fibre intake. While they don’t contain as much fibre like chia seeds, they are still a great food source for this nutrient.
Oats are a whole-grain food that is widely known for their nutritional benefits. They can help lower cholesterol, reduce blood pressure, and prevent type II diabetes. Consuming oatmeal daily can also help you increase your dietary fibre consumption. You’ll find 16.5 grams of fibre in one cup of raw oats.
That’s 43% to 66% of the daily recommended value!
If you are searching what foods are high in fibre, then you don’t have to limit yourself to foods such as lentils, chia seeds, or avocados. You can also find fibre in a healthy snack like popcorn.
There are 14.5 grams of fibre per 100 grams of popcorn.
It also contains a variety of essential vitamins, iron, manganese, Zinc, and other minerals. Bear in mind, though, that while popcorn is very healthy, you don’t want to add too much salt or fat to it. This will greatly diminish its nutritional value.
8. Dark chocolate
Do you enjoy eating dark chocolate? You’re in luck then! As it turns out, dark chocolate is an excellent source of dietary fibre. It also contains a number of antioxidants and other nutrients.
As far as its fibre content goes, you will find 10.9 grams of fibre per 100 grams of dark chocolate.
9. Kidney Beans
Like other legumes, kidney beans also serve as a reliable source of dietary fibre. You can find 11.3 grams of this nutrient in one cup of kidney beans. Kidney beans contain high levels of protein, carbohydrates, and low levels of fat (only 0.5 grams per 100 grams of beans).
So, if you are looking to lose weight the healthy way, then kidney beans are a definite recommendation that can help you get there.
10. Split Peas
If you are looking for a high-fibre, low-fat food, then split peas is an absolute winner. These contain protein, vitamins, and minerals, making them one of the healthiest foods on the planet.
The fibre content for split is also impressive, and you’ll find as much as 16.3 grams of fibre in one cup of cooked split peas. This makes up for 42% to 65% of the daily recommended value!
The Bottom Line
When it comes to what foods are high in fibre, there are plenty of diverse options you can explore. From lentils, kidney beans, and chia seeds to dark chocolate and popcorn, there is a lot you can experiment with to increase your daily intake of dietary fibre.
We also recommend consuming foods such as quinoa, broccoli, sweet potatoes, pears, strawberries, and carrots to include more fibre in your diet. These contain comparatively low levels of dietary fibre, but they can add more variety to your meals!
Did you find this article useful? Keep following www.lifeboss.com.au for more interesting articles on health, food, and fitness!
What Happens When You Start Eating Healthy?
You are what you eat, a healthy body means a happier, satisfactory life. So what happens when you start eating healthy?
You are what you eat! This is true because the food we eat affects the functions and processes going on inside the body. It influences the cell regeneration, digestion, immune system, sleep, inflammation and metabolism. A healthy body means a happier, satisfactory life. So what happens when you start eating healthy?
It might not be an easy choice to start eating healthy but the benefits it delivers make all the efforts worth it.
You may wonder what happens to your body when you start eating healthy. In this post, we discuss how your body changes over time once you switch to healthy eating habits.
How To Start Eating Healthy?
Eating healthy means giving the body all the nutrients it requires to maintain its optimum function. It involves taking a balanced diet containing a lot of fruits, vegetables, lean proteins, whole grains, water and healthy fats and staying away from added sugar, processed and packaged foods and salt.
Healthy eating is more than a diet; it is a way of life. It does not need keeping yourself deprived of anything or consuming anything forcibly.
It becomes a habit just like your morning tea. It can be difficult to get started, but it becomes natural once you make it a part of your life.
Eating healthy is not just about food choices. It also involves eating habits. Forming good habits like meal timing makes an important part of it.
Making changes to how you eat and what you eat can impact your overall health to a great extent and change the way you look and feel.
Immediate Changes To The Body
While you can definitely see the benefits of healthy eating in as little as 24 hours, you may not see it on the weight scale. However, one day of better choices can really make a difference.
Your body and mind start the healing process. Good bacteria start replacing bad ones in your gut and inflammation in the body reduces, affecting the brain function as well.
You experience better concentration after one day of healthy eating. You start feeling less hungry and deal with lesser cravings as you abandon your poor eating habits loaded with refined carbs and added sugars.
Your blood sugar levels get balanced and you experience better energy and focus which help you stay active.
Your hunger reduces because you are not just eating carbohydrates that make you hungry again. You are, instead, giving your body some slow-release energy sources in the form of proteins, complex carbs and healthy fats.
What Changes In A Week?
After one week of healthy eating, you will experience a rise in your energy level. Your focus improves and you can perform better. You start getting a better night’s sleep. Your digestion improves and you feel less bloated and sluggish.
Within a week of eating a healthy diet, you lose some water weight and your clothes fit looser. Your body has started losing the excess water retained from processed foods and sodium intake.
As your salt consumption decreases, you notice less puffiness in the eyes. With a balanced diet, the afternoon nap becomes a thing of the past. You also start loving healthy foods and stop craving for unhealthy snacks when you feel hungry.
What To Expect In Two Weeks?
In two weeks, healthy eating habits blend into your lifestyle and you start saving money otherwise spent on packaged foods, dining out and takeaways. As you eat home-cooked, whole foods, your eating budget reduces.
Owing to the brain’s response to low blood sugar levels, some people get irritated when they feel hungry. If you are such a person, you see that your response to hunger changes in two weeks.
As you consume a combination of proteins, fats and carbs, you have a stable blood sugar level and your mood is improved.
Changes You See In Three Weeks
What you put into your body affects your skin more than what you apply on it. A nutritious diet is key to healthy skin.
Now that your diet includes the nutrients responsible for the skin’s repair and growth, you can see a glow on the skin.
The vitamins, minerals, antioxidants and fats you consume reduce inflammation and protect your skin from damage. You start looking younger and radiant.
The increased fibre intake from whole foods means your bowel movements regularize and you experience less bloating.
Your digestive function improves and you get happier. By now, you sleep much better and wake up refreshed and active. You have the energy you need for some exercise.
What Happens in One Month
As you eat healthy for a month now, you can see your metabolism improving. A higher rate of metabolism means your body can burn calories faster.
You can, therefore, start shedding the extra pounds and fat easily. You should see a difference on the weight scale now.
Apart from the lower fluid retention, the reduced intake of alcohol, sugar and fat would help you get slimmer and healthier.
After one month of healthy eating, junk food no longer appeals to you. Cravings are gone and you choose healthier foods. As you sleep better, you experience fewer night-time cravings.
You get the required amounts of vitamins and minerals from the healthy foods you eat. They work to strengthen your immune system and you fall less sick.
With the healthier lifestyle choices you have made, your risk of developing chronic problems has already reduced. So you start your journey to a healthier life.
In a month, things become much more habitual. You start feeling everything normal. Now you can easily plan your meals, drink sufficient water and replace unhealthy foods with healthier choices. Your skin improves and you see a glow on the face.
After One Year
While you may have already achieved your health or fitness goal by now, you will be feeling strong, confident and healthy. By now, you learn how you can indulge wisely.
You can treat yourself occasionally without ruining your health goals. You have started looking beautiful, young and sexy. Weight management seems so easy. You have fewer medical problems and you are positive and stress-free.
Eating healthy is not a short-term diet plan; it is a way of eating that you can sustain for the entire life. Bringing the change may seem difficult but it can be done gradually, step by step, to reap the benefits. You can try eating healthy for a day, a week or a month to see how you feel.
Talking To Your Child About Healthy Eating
The food habits that we currently have are what we picked up when we were young, which is why talking to your child about healthy eating is absolutely essential.
Food is, quite literally, one of the most important and essential parts of being alive. The food habits that we currently have are what we picked up when we were young, which is why talking to your child about healthy eating is absolutely essential.
While most people pick up relatively healthy food habits, there are times when unrestricted access to all kinds of food, or restricted access to only a certain kind of food can lead to a child picking up unhealthy, and sometimes dangerous food habits.
Talking to kids about food is a tough job, however, since you don’t want to constantly lecture them about what they’re eating and how they should eat it, but on the other hand, since kids don’t know what’s good for them and what’s not, letting them do as they please can be very dangerous for their health.
In this article, we’re going to be talking about ways to talk to your child about food and how to instil good food habits within them which they will keep for life.
Rules For The Parents
Before talking to your kids about the food they’re eating, it is essential that you, as a parent, set some ground rules for yourself and your family with respect to food. Here are a few of those rules,
- Availability of Healthy Foods – To make sure your kids are eating healthy it is important that the kind of food you want them to eat is always readily available.
Making a concerted effort to buy healthier foods and to eat at home as much as possible is the first step in ensuring that your children eat healthier.
- Lead By Example – If you ask your child to eat a spinach salad while they see you consuming take out food regularly, they’re not going to listen to you.
Children look to adults for social cues and learn everything from their parents and guardians.
If you want your child to eat right, you must do it too, and this works in favour of both of you since you will also feel better and healthier after consuming better food on a regular basis.
- Avoid Labelling – Teach your kids that food is either nutritious or not nutritious and that they’re allowed to eat both kinds in moderation.
Labelling foods as ‘good’ or ‘bad’ can cause them to feel bad about eating a certain kind of food, which is not something you want to instil in your child at such a young age.
Instead, explaining to them the bodily consequences of eating too much non-nutritious food is the right way to go about it.
- Eating Together – Studies show that families who eat together tend to eat healthier, more nutritious food, as opposed to families who eat their meals separately, in their own time and space. Eating should be made fun and so should eating healthy.
Feeding your kids bland, boiled vegetables is a sure-fire way to make them hate eating those foods. Instead, try out new recipes that incorporate the kind of foods you want them to eat and have them help you cook.
This way, you’ll be eating healthier while also spending more time with your family.
- Body Positivity – Teaching your kids from a young age that they must look a certain way to be deemed attractive, or that being fat is bad, is a very bad thing for a young child with a developing mind.
At their age, kids’ brains are like sponges and they take in information very quickly and also personalise it very quickly, which is why it is so important to always be body positive around them.
Teaching kids to celebrate their own bodies and helping them understand that people come in different shapes and sizes and that all these differences are valid and good is essential.
You must also learn to not criticise your own body in front of your children as they will pick up on this and likely apply it on themselves and no child should feel bad about their body, nor should any adult.
Rules For Kids
Now that we’ve established what adults should do, here are a few things you should teach your kids to do in order to cultivate better eating habits.
- Portion Sizes – A good way to help your kids understand portion sizes and how much of a certain kind of food should be eaten is to follow this simple rule. Carbs the size of their fist, protein the size of their palm, and fats the size of the tip of their thumb.
This will lead them to eat the right amount of each kind of food and also help them finish the food they’ve put on their plate. Making them understand why portion sizes are to be followed is also important.
- Sugars – It’s no secret that kids love sugar. But it is also no secret that sugar is very, very bad for them. Not only is sugar highly addictive, but it also leads to dropping energy levels, irritability, and high levels of blood sugar which can lead to early-onset diabetes.
Sucrose should be limited and only be given as a treat, and to satisfy their sweet tooth, fruits should always be kept available so that they do not try to find other fixes for their sugar cravings.
- Living Healthy – Emphasising having a healthy, strong body, instead of a thin or muscular body is very important. Teaching your kids what a healthy lifestyle is and what good nutrition looks like will set them up for a life of good health.
You can also play with them and teach them why exercise is good for their body (remember to never focus on aesthetics and only on the aspect of having a healthy body!).
- Connect The Dots – Kids do not recognise the fact that the food they eat directly affects their health and well being and also their mood and how they feel currently.
Teaching this to them will help them make more conscious decisions about the food they eat and which foods they should avoid.
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