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5E Formula: The Key To A Healthier Lifestyle
Making healthy food choices is important for physical and mental well-being as it helps improve cognitive performance, body composition and prevents health problems like obesity, diabetes, heart disease and so on [1].
Healthy eating is not about strict dietary restrictions, rather it is about making smart food choices by incorporating a variety of nutrient-dense foods that will help increase your energy levels, boost your mood and maintain a healthy weight, thus improving your overall health [2].
As much as good nutrition is important for your body, physical activity is also equally beneficial for your overall health [3]. To maintain a healthy lifestyle you need to follow the 5E Formula which encompasses the five basic, simple tips that are the foundations of a healthy living.
Read
on
to
know
the
5E
formula
for
a
healthier
lifestyle.
1. Include the five food groups
One of the most important tips of healthy eating is including five major food groups in your diet. The five food groups are fruits, vegetables, protein, carbohydrates and dietary fat. Fruits and vegetables are rich in essential micronutrients and macronutrients that have been shown to protect against chronic diseases and maintain overall health. Eat five portions of a variety of fruits and vegetables daily [4].
Protein, known as the building blocks of the body is another important food group that should be a part of your meal. Proteins are made of amino acids that aids in building cells and repairing tissues. Foods which are rich in protein are chicken, eggs, fish, beans, lentils, milk products, nuts and seeds.
Carbohydrates provide fuel and energy to the body. They are classified as simple and complex carbs. Complex carbs found in whole and unprocessed plant-based foods are considered healthier than simple carbs, which are especially found in processed and sugary foods [5].
Dietary fat supports a number of your body's functions. Research studies have shown that choosing healthy fats found in nuts, seeds, whole grains, fish and vegetable oils are essential for your health rather than the unhealthy fats found in red meat and whole fat dairy products [4].
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2. Have a rainbow diet
A rainbow diet consists of fruits and vegetables of different colours that are packed with essential nutrients. Eating fruits and vegetables from every colour of the rainbow can help provide your body with umpteen health benefits.
Consume
a
variety
of
red,
yellow/orange,
green,
blue/purple
and
white
coloured
fruits
and
veggies
[6].
The
reason
some
fruits
and
vegetables
are
red,
purple
and
blue
in
colour
is
due
to
the
presence
of
water-soluble
pigments
called
anthocyanins.
These
anthocyanins
exhibit
anti-inflammatory,
anticancer,
anti-diabetic,
and
antimicrobial
effects
and
have
also
been
shown
to
prevent
the
risks
of
heart
disease
and
obesity
[7].
Some
red,
blue
and
purple
coloured
foods
include
tomato,
red
bell
peppers,
blueberries
and
elderberries.
Another
study
showed
that
carotenoids
that
give
yellow/orange
fruits
and
veggies
their
colour
can
help
protect
against
chronic
health
problems.
Orange/yellow
coloured
foods
are
citrus
fruits,
carrot,
pumpkin,
sweet
potato
and
peaches,
to
name
a
few[8].
Green
coloured
fruits
and
veggies
contain
a
plant
pigment
called
chlorophyll
which
has
been
shown
to
have
several
beneficial
properties.
Some
green-coloured
foods
are
spinach,
broccoli,
asparagus,
green
cabbage
and
kiwi,
to
name
a
few
[9].
Anthoxanthins
are
pigments
that
give
white
produce
their
colour.
Potatoes,
cauliflower,
mushroom,
turnips
and
garlic
are
some
of
the
white-coloured
foods
that
have
a
number
of
health-promoting
properties.
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3. Limit high-sugar foods
High-sugar foods and drinks such as cakes, pastries, cookies and soda contain added sugars that have been shown to elevate the risk of obesity, heart disease, diabetes, non-alcoholic fatty liver disease and rise in blood pressure levels [10]. So, in order to lead a healthy lifestyle limit the intake of foods high in added sugar.
4. Drink plenty of water
Drinking plenty of water is essential in the proper functioning of the body. Not drinking enough water leads to dehydration and this has a negative impact on your health. So, drink at least seven to eight glasses of water daily to hydrate your body [11].
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5. Exercise everyday
Being physically active has a positive impact on your physical and mental health. A study showed that exercising daily can help reduce feelings of fatigue [12]. Other studies have also showed that regular physical activity helps improve your heart health, lowers obesity risk and reduces the risk of diabetes [13], [14] [15].
Other Essential Tips For A Healthy Lifestyle
Here are some more tips that you could follow to lead a healthy lifestyle.
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