The most widely accepted definition of health is that of the World Health Organization Constitution. It states: "health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity" (World Health Organization, 1946). In more recent years, this statement has been amplified to include the ability to lead a "socially and economically productive life". The WHO definition is not without criticism, mainly that it is too broad. Some argue that health cannot be defined as a state at all, but must be seen as a dynamic process of continuous adjustment to the changing demands of living. In spite of its limitations, the concept of health as defined by WHO is broad and positive in its implications, in that it sets out a high standard for positive health.
The most solid aspects of wellness that fit firmly in the realm of medicine are the environmental health, nutrition, disease prevention, and public health matters that can be investigated and assist in measuring well-being.
The notion of physical fitness is used in two close meanings.
General fitness
In its most general meaning, physical fitness is a general state of good physical health. A physically handicapped person's body may be physically fit (healthy), though its ability is likely to be less than optimum.
Physical fitness is usually a result of regular physical activity and proper nutrition.
Physical fitness can be divided into different areas, including:
A person may be said to be physically fit to perform a particular task with a reasonable efficiency, for example, fit for military service.
Military-style
In recent years, Military-style fitness training programs have become increasingly popular among civilians. Courses are available all over the United States and Europe.
These courses always have some common elements. They often focus on military style calisthenics and group runs. The courses are often held very early in the morning and will meet in almost any weather. Students can expect push-ups, sit-ups, pullups, and jumping jacks, as well as more obscure drills such as flutter kicks, sun worshippers and flares. Almost invariably a workout will include short runs while longer runs are more scheduled. Special forces are commonly renowned for their level of fitness and intensity of their workouts.
A healthy diet is a diet which contains a balanced amount of nutrients, varied food, and minimal amounts of sugar, fat, and salt. Healthy eating is identical to a healthy diet, in that it relates to the practice of food intake for healthy living. Governments often use this term to refer to the ideal diet which the average person requires to remain healthy.
Healthy diet
Despite popular belief, a reliance on a single food which composes the majority of a diet is indicative of poor eating habits. An individual on such a diet may be prone to deficiency and most certainly will not be fulfilling the Recommended Nutrient Intake.
While plants, vegetables, and fruits are known to help reduce the incidence of chronic disease[1], the benefits on health posed by plant-based foods, as well as the percentage on which a diet needs to be plant-based in order to have health benefits, is unknown. Nevertheless, plant-based food diets in society and between nutritionist circles are linked to health and longevity, as well as contributing to lowering cholesterol, weight loss, and, in some cases, stress reduction. [2]
Although a number of preconceptions of a healthy diet center around plant-based foods, the majority of assumptions about foods which are usually thought of as "bad" foods are usually correct, apart from the assumption that there are "bad" foods; many people associate dishes such as Full English cooked Breakfastand Bacon Sandwiches as foods which, if eaten regularly, can contribute to cholesterol, fat, and heart problems.
Definition
A healthy diet is usually defined as a diet in which nutrient intake is maintained, and cholesterol, salt, sugar, and fat are reduced. The idea of a healthy diet is something used by a government to ensure that people are well "protected" against common illnesses and conditions which stem from poor diet. This could includeheadaches, lessened sexual drive, heart disease, alcohol poisoning, or obesity.[3]
The definition of a healthy diet is sometimes also thought of as a diet which will combat or prevent illness. Although the majority of people would support this definition, few know why, other than because "bad" foods are not consumed. People with healthy diets are less likely to succumb to common minor illnesses, such as lesser forms of Influenza, mainly because consumption of a healthy diet would provide ample nutrients and energy for the body, so as to help stave off such illnesses. Similarly, the healthy diet can also be used this way to aid the body during illness. The myth of "feed a cold, starve a fever" is a common misconception among the public, particularly in the United Kingdom. This is a myth in every sense of the word because providing the body with nutrients during illness is actually beneficial - nutrient and energy stores would be replenished, allowing for more energy to be used by the body to combat illness.
The importance at present of a Healthy diet is something which is actually receiving many promotions throughout several countries due to obesity epidemics. Governments, particularly in the United Kingdom, through the advice of the Department of Health, introduced a public health white paper to parliament, CM 6374, which aimed to deal with the issues presented by particularly imported culture - cigarettes, alcohol and fast food all being produced in their majority in the United States, or by US-based companies.
A balanced diet for men
When are the best times to eat carbs, protein and fat, what should your portion size be and what are your guideline daily amounts? Choose wisely and you can eat healthily around the clock...
Men have different daily nutritional requirements to women, and below our nutritionist has offered guidance and recipe ideas for men seeking a balanced diet for good health - but what exactly is meant by a 'balanced diet'? There are some simple rules to follow like getting your five-a-day, including three servings of whole-grains and choosing more fish, poultry and less red meat while opting for low-fat dairy foods. But that's not the whole story - how much should you be eating and when is the best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
Guideline Daily Amounts (GDAs)
Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the daily amounts recommended for a healthy, balanced diet for maintaining rather than losing or gaining weight. Typically men need more nutrients than women with the exception of salt and fibre.
Guideline daily amounts
Men
Women
Energy (kcal)
2500
2000
Protein (g)
55
45
Carbohydrates (g)
300
230
Sugar (g)
120
90
Fat (g)
95
70
Saturates (g)
30
20
Fibre (g)
24
24
Salt (g)
6
6
Perfect Portions
Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:
Foods
Portion size
Carbs like cereal/rice/pasta/potato
Your clenched fist
Proteins like meat/poultry/fish
Palm of your hand
Savouries like popcorn/crisps
2 of your cupped hands
Bakes like brownies/flapjacks
2 of your fingers
Butter & spreads
The tip of your thumb
Breakfast
Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism - if you do exercise first thing a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat, other options include lean ham, fish like salmon or haddock, as well as low-fat dairy foods. Protein foods slow stomach emptying, which means you stay fuller for longer so you'll tend to eat fewer calories the rest of the day.
If you're short of time in the morning a protein-rich breakfast needn't take any longer. Top your morning toast with a couple of slices of smoked salmon, some lean ham or some scrambled eggs and when you do have a little more time enjoy an omelette, frittata or our version of the full English.
Eating well in the morning is vital for balancing energy levels. The ideal is to eat little and often but you need to make every snack work for you. That means choosing snacks which satisfy your energy needs plus supply extra benefits like topping up your five-a-day.
Try peanut butter and banana on crackers or opt for creamy avocado with slices of turkey.
Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy so you'll suffer from mid-afternoon slumps if you cut them out. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary 'white' foods and going for high fibre whole-grains, which help you manage those afternoon munchies. Whole-grains like rye, wholewheat and barley keep you satisfied for longer - in fact studies show rye bread keeps blood sugar stable for up to 10 hours - a sure way to dampen those mid-afternoon energy crashes.
Opt for an open sandwich topped with lean beef or pork, salmon, turkey or chicken with plenty of salad or toast some whole-grain bread and enjoy with baked beans.
For many it's not sugar so much as salty, savoury foods they crave in the afternoon. If this sounds like you forget the crisps and opt instead for spiced nuts, seeds and savoury popcorn or enjoy low-fat cream cheese on crackers.
Don't curfew carbs, they're low in fat, fibre-rich and help you relax in the evening. Combine them with healthy essential fats which your body can use overnight for growth and repair. You can get these healthy fats from oily fish like salmon, trout and mackerel as well as nuts, seeds and their oils.
Fill half your plate with a riot of colour - choosing from a wide variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with a serving of brown rice, quinoa or wholemeal pasta.
When are the best times to eat carbs, protein and fat, what should your portion size be and what are your guideline daily amounts? Choose wisely and you can eat healthily around the clock..
Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health - but what exactly is meant by a 'balanced diet'? There are some simple rules to follow like getting your five-a-day, including three servings of whole-grains and choosing more fish, poultry and less red meat while opting for low-fat dairy foods. But that's not the whole story - how much should you be eating and when is the best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
Guideline Daily Amounts (GDAs)
Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the daily amounts recommended for a healthy, balanced diet for maintaining rather than losing or gaining weight. Typically women need less nutrients than men with the exception of salt and fibre.
Guideline daily amounts
Men
Women
Energy (kcal)
2500
2000
Protein (g)
55
45
Carbohydrates (g)
300
230
Sugar (g)
120
90
Fat (g)
95
70
Saturates (g)
30
20
Fibre (g)
24
24
Salt (g)
6
6
Perfect Portions
Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:
Your portion size
Foods
Portion size
Carbs like cereal/rice/pasta/potato
Your clenched fist
Proteins like meat/poultry/fish
Palm of your hand
Savouries like popcorn/crisps
2 of your cupped hands
Bakes like brownies/flapjacks
2 of your fingers
Butter & spreads
The tip of your thumb
Breakfast
Kick start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or low-fat dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you'll be revving up your metabolism and because protein foods keep you fuller for longer, you'll eat fewer calories the rest of the day.
A protein breakfast needn't take any longer to prepare - top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.
Whatever you do don't skip breakfast as this sets your blood sugar off on a roller coaster, which means you'll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.
Eating little and often is the ideal way to manage your blood sugar levels - this doesn't mean you'll be eating more but spreading your day's intake evenly throughout the day. Make every snack count with nourishing options that supply both the 'pick me up' you need while topping up your five-a-day.
Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana or have a tasty dip with veggie sticks.
Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you'll suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high fibre whole-grains which help you manage those afternoon munchies.
Opt for an open rye-bread sandwich topped with salmon, chicken or low-fat dairy as well as plenty of salad or choose whole-grain toast topped with baked beans.
Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds, provides protein and healthy fats to keep you satisfied till supper.
Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent - which is great if you've got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilise the release of their sugars keeping you energised for longer. Alternatively stock your fridge with plenty of low calorie nibbles like cherry tomatoes, grapes and vegetable crudités, which will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.
Don't curfew carbs - they're low in fat, fibre-rich and help you relax in the evening. Combine them with some healthy essential fats the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats overnight for regeneration and repair, which is important for maintaining healthy skin and hair.
Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.
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