That afternoon after sending the last part of his task for validation, Ifeanyi, a software engineer felt a sharp pain in his forehead. This pain has been consistent for the past two weeks. What could be the problem? He was getting worried as he reached for his aspirin just under his work desk.
Last night he felt dizzy and almost slipped while walking to get his favorite coffee.
He was very comfortable with life, and he tried his best to always get the best out of it, he thought. Every week, he ensures he unwinds with barbeque and a rich desert. Chocolates were his favorite. His go-to meal were snacks, meat pies and other pastries. He consumed them daily. His workload was so much a burden to Him that he barely had time to focus on his health. He was gradually losing it and he failed to realize that his health is the most important aspect of his being.
A healthy eating habit enhances staying at a healthy weight and keeping an energy balance. Ifeanyi has a healthy mental lifestyle that requires him to consume more nutrient-dense foods in order to avoid burnout, fatigue, and tension headaches.
Consider these equations
1. The same amount of ENERGY IN (calories consumed) and ENERGY OUT (calories burned) over time = weight stays the same.
2. More IN than OUT over time = weight gain
3. More OUT than IN over time = weight loss
Tips to building a healthier eating pattern.
● Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar and saturated fats.
● To get enough protein throughout the day and maintain your muscle, try adding seafood, dairy, or fortified soy products, beans, and peas to your meals.
● Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
● Try foods fortified with vitamin B12, such as some cereals.
● Drink plenty of water throughout the day to help stay hydrated and to aid the digestion of food and absorption of nutrients. Avoid sugary drinks.
Tips to better meal planning.
● Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
● Find budget-friendly foods. Create a shopping list in advance to help stick to a budget.
● Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging.
● Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your healthcare provider before making big changes.