In this article, you will know the answer to the query “Clean Eating 101 – Amazing Guide to Improve Your Health & Lose Weight“.
It is true that you may not have been able to adhere to a diet. In addition, you may have followed a diet that only allowed you to drink fruit juices! In order to lose weight, you may have tried many diets such as the Paleo diet and you might even have tried dipping cotton balls in the juice!
However, you may have found that you have not changed at all. In spite of your attempts to lose weight, the pounds have clung to you like a leech. As well as losing all your energy, you have also lost all your stamina.
Your face has lost its glow, and when you look in the mirror, you wonder what has happened to you. While it is true that you initially lost all the excess weight in your body, what happened afterward?
They came right back into your body! What on earth happened to you?
You have unhealthy eating habits, and this is the only cause of this. That is the reason you have not been able to get rid of the fat that has taken up residence in your body. By reading this guide, you will be able to understand the mistakes you have been making while on a diet and how you can fix them.
Your diet will be unlike any other – one that will keep you healthy and, wait for it, will help you lose weight as well!
At this point, you may already have an understanding of what clean eating entails. Alternatively, you may be wondering, “What exactly is this diet that I have heard so much about?” Imagine the lifestyle that our ancestors led. We tended the earth and relied on its fruits for sustenance.
It wasn’t until 1916 that modern grocery stores were invented. Clarence Saunders, the founder of the Piggly Wiggly chain, conceptualized the idea for a self-service grocery store. Saunders was awarded multiple patents for his inventions regarding convenience at the time.
Initially, this revolutionary idea was a profitable and helpful addition for many communities. These stores created jobs and increased demand for local products from businesses and farms. Since the turn of the century, however, the focus has shifted from the concern of accessibility to profit at the expense of public health.
Sadly, due to the exponential growth and demand of big box stores, the consumer often suffers some unpleasant side effects. As a result of mass production food industry practices, the quality of their product has systematically decreased, in favor of cheaper and less healthful alternatives.
Cleaning up your eating habits is not as difficult as you might think. It simply refers to the belief that nature knows best, and that the body needs natural food as fuel to function properly.
A whole food diet consists of only consuming whole foods. Hence, food that is free from processes such as refining grains and sugars, adding artificial additives, colors, and preservatives, as well as using pesticides.
Firstly, let’s touch on the meaning of the term ‘diet’ before getting too deep into forming clean eating habits. Fasting is not always synonymous with dieting. Dieting in the context of this guide refers to what you consume. when people discuss things like the ketogenic diet, paleo diet, etc., they use the same context.
It is essential to change and develop a clean eating lifestyle in order to form good eating habits. Eating healthy, losing weight, and staying fit are not one-step processes. If you want to achieve the body and health level you desire in life, you must adopt to a whole lifestyle.
Clean Eating 101 – So What’s it?
You may have tried several different diets in order to lose all the fat that has accumulated in your body. Perhaps you have noticed that diets haven’t helped you to become healthier.
Although you initially lost weight, do you still have the same stamina as before? Do you feel healthier than you did before?
The reason you may not have it anymore is that you do not have healthy eating habits. You will therefore need to learn more about cleaning up your diet in order to get rid of the unwanted fat in your body.
If you don’t eat right, no matter how much you exercise or how much money you spend on expensive fruits and vegetables you cannot find at home, you will find yourself helpless! Your health is determined by what you eat. Cleaning up your diet has become a trend and you will hear people talking about it at work or in their neighborhood about how wonderful it is.
There are misconceptions about this trend as well, like every other trend! There are some people who believe that Kiwi in New Zealand is the best fruit for health when it comes to obtaining Vitamin C. This is excellent news for New Zealanders.
What about the people living in the other parts of the world?
When you go to the gym, the trainer will tell you what you need to do to lose weight. As they request you to purchase whey protein shakes, you will rush to your nearest supermarket to do the same!
Around the world, there are people who would love to mislead you. This is because they believe the diet they used to lose weight will work for everyone! However, many of these diets can cause people to feel undernourished and unhealthy.
Imagine you have walked into a diner and ordered their Big Juicy Burger. Those buns with the patty and layers of vegetables are a real delicacy, aren’t they? It does sound healthy to you does it not?
Therein lies your error!. It is implied that the food used to make the burger has been produced industrially. This means that it is full of fat, which means that you have consumed more calories than you planned!
What does this mean to you then? What does clean eating mean to you? You should consume food that is whole, natural, and something that does not spill out of the bottles in the supermarket.
It is always better to consume food that comes from gardens since they contain the best nutrients! Clean eating emphasizes this concept. Simple as that! It is a concept that has emerged from the late ’70s when people were hankering to find their health!
In my previous post, I mentioned that clean eating was misunderstood. How about we clear those up?
Most Popular Myths of Clean Eating
1 – It is a diet
Let me just stop you there. It will shock you or make you feel guilty when you see the true meaning of diet. An individual will follow a diet for a month or two in order to lose all the unwanted fat in their body. But what happens after that?
Once you have lost enough weight, you won’t have to starve yourself since you can consume whatever food you like. Since these diets require you to throw out all the snacks in your home, they are short-term solutions that leave you unhappy.
Have you ever watched the episode on Modern Family where Cameron goes on a Juice Fast and gets rid of everything he loves to eat? Perhaps you will be forced to do the same.
You would be better off eating clean instead of going through all this pain! You will be able to stay healthy, and you will feel positive about your life. Cameron was crabby when he was on the diet, so you wouldn’t be like that.
2 – A restriction on the intake of calories
By eating a clean diet, you will be able to provide all the nutrients your body needs. No matter what situation you find yourself in, you will feel energized and happy.
Any metabolic requirement you have will have been met if you start eating clean. You will never need to worry about consuming a lot of calories in the process since they are used up by your body in the right way.
3 – Higher frequency of meals
You will hear different things from people all over the world. Some may tell you that three meals a day, while others may suggest you consume meals day, even ten times. What they have forgotten is that what matters is the content of the meal and not the number of times you consume it.
Although you can consume small quantities every day, it is pointless to consume chips, cereal, and even chocolate! This is because your health will suffer if you do this! Make sure that you consume the right foods.
When you consume the right amount of food, you will notice your weight has stabilized and your energy levels have increased! You are free to eat whenever you want and however much you want as long as you choose to eat clean.
4 – Deprivation
The food you enjoy does not have to be restricted when you begin eating clean. Only healthier alternatives will be available to you.
So if you love potato wedges or fries, you don’t have to fry them in oil anymore! Just bake them instead! Make sure that the flour you consume in desserts is healthy for your body.
Prepare any form of fast food at home rather than eating it at a diner near you! You can indulge in comfort food as long as you compensate for it with a healthier meal during the day!
If you were to consume a large portion of a blueberry cake with one wholesome meal, you would be giving yourself the nutrition you need.
Understanding The Principles of Clean Eating
Let’s look at a few principles that will help you with eating healthy, now that you have an understanding of what clean eating is all about. Before you begin your clean eating journey, keep these principles in mind.
1 – Natural Food Over Processed Food
It is important to remember that if you are purchasing food from the supermarket and it comes out of a bag, can, or even a box, it has been processed.
Although frozen vegetables are not processed, you might wonder why you should choose them over fresh produce? When you consume fresh food, you will be able to remain healthy for a very long time.
You should always consume fresh and crisp food if you want to stay healthy. Having a good feeling on the inside will reflect on the outside.
2 – Prefer Unrefined Food
Everybody should remember this fact! Don’t forget to consume your share of wheat, rice, barley, millets, and quinoa!
You should always consume foods that are high in protein – make sure that the food is not refined! If you like sweetened foods, make sure that you consume maple syrup or honey instead of downing spoonfuls of sugar.
You should always choose these foods over boxed foods since they are the best for your health.
3 – Always Consume a Balanced Meal
Preparing a meal for yourself requires you to ensure that the contents are not broken down. Your body will not benefit from telling yourself that you need proteins and carbohydrates right before a workout.
The one meal you eat every day must include every nutrient you need! In order to avoid depriving your body of these nutrients, you should not follow a schedule or diet that deprives it of them.
4 – Keep an Eye on Sugar and Fat
Trans-fat is the kind of fat we’re talking about here, and it’s very bad for your health. They make their homes in your arteriarteries, blocking them and causing ions of heart attacks.
You wouldn’t harm your body if you consumed salt and sugar in the right amounts. Unfortunately, too many of these ingredients can result in numerous health issues you wouldn’t want to be associated with!
5 – Always Understand Your Body’s Needs
Human beings are all unique. I can tell from the way your body is built that it is different from mine. Therefore, it is difficult to tell you to stick to a diet that I may have tried since that may not work for you!
In addition to eating three meals each day, you need to ensure that every food group is included in each meal. You will start to use up your body’s fat when you skip meals and begin to starve yourself.
What you have forgotten is that the next time you eat food, it all gets stored as fat in your body! You could also consume healthy snacks between meals if that is what your body needs! Be sure to consume salads or fruit between meals.
6 – Always Exercise!
It is something that you will have to do. You won’t have to work out in the gym for hours on end. All you need to do is keep moving.
When you are watching television and the advertisements begin, take a walk around the living room. Exercise as much as possible during this time.
You can find countless fitness apps on your smartphone and other short workout programs that can fit into your daily routine.
7 – Always Shop Smart
In a supermarket, what is the first aisle you walk to when you enter? The aisles will lead you to the numerous boxes of food that you have seen in the past.
In your mind, the fresh produce is out of sight, so you keep shopping for packaged goods instead! Try walking to the fresh produce section of a supermarket next time and picking up the ingredients you need before you continue shopping.
8 – No Added Sugar
Every human being must follow this principle! You must stop consuming excessive amounts of sugar. As a result, you will be feeding your body with calories that do nothing to keep you healthy.
The natural form of food contains the required amount of sugar. To obtain the sugar you need, you can eat fruits or vegetables. Do not drink cold fruit juices or soda as they are filled with sugar.
Look at the sugar content of a soda can. After you have become familiar with the idea above, you will begin to appreciate natural foods. If you don’t eat as much sugar, as usual, you may feel that your energy levels decrease, but that’s fine!
Because of this, your body will need to go through a temporary transitional period to become less reliant on artificial energy through the consumption of sugar. You will have constant, healthy energy once this transition period has passed.
8 – Drink Lots of Water
It is with good reason that you should drink at least eight or ten glasses of water per day. Several reasons support this recommendation.
In order to maximize your workouts, you must keep your body hydrated since your muscles will be able to respond faster and you will be able to continue working out comfortably.
You will also notice that your organs will begin functioning normally. Finally, you always mistake thirst for hunger!
9 – Always Sit Down to Eat
Human beings have become very busy these days. Since they are always rushing out of the house in order to get to work on time, they don’t have time to sit down and eat their meal.
You may also watch television while eating dinner. Consuming too much food, including junk food, is something you’ll have to deal with. In order to stop this from happening, you will have to start making every meal a special occasion.
Prepare the table and make sure each morsel is served with care. It would be nice to have some friends over as well as your family sitting at the table.
A home-cooked meal will be available for you to consume.
10 – Are You Scared of the Flour Used in Desserts?
Simply replacing the flour with a healthier version of the flour would allow you to enjoy the delicious pastry, the mouthwatering pie, and the delicious cake! When baking at home, millet flour or even almond flour would be a great alternative to all-purpose flour.
It’s not that different from the original recipe, and the advantage is that you’ll be able to eat your favorite food in its healthiest form.
11 – Are You Scared of the Flour Used in Desserts?
You may have already made the effort to read the ingredients listed at the back of the box when you are looking at the boxes you have purchased.
- Is every ingredient that has been mentioned clear to you?
- Are there any items that you cannot read at all?
- Are all of the ingredients pronounced correctly?
You should not consume such preservative-laden processed foods. You could always choose to focus on foods you are familiar with.
If you find that the food you want to eat comes in a box, you must throw it out. Choose foods you are familiar with and can pronounce.
Although the food could be exotic, that does not mean it is good for your health. It is always best to eat real foods.
12 – Nutrition is More Important than Calories
Every individual has become increasingly aware of the food that he or she consumes. Although people need to control their caloric intake, that doesn’t mean they eliminate it from their diets.
In order for your body to function, it needs calories. You need to stop worrying about calories and focus on the nutritional value of the food you consume.
You do not realize how intelligent your body is, and it can always tell the difference between good and bad calories.
Why Choose the Clean Eating Lifestyle?
You should eat a clean and unprocessed diet for your overall health. It also helps you lose weight.
You must approach this decision with the mindset that improving your health is the ultimate goal. It is true that we have only one ephemeral vessel to carry us through our lives, just as the cliché phrase “you are what you eat” remains true.
This wonderful machine of ours is powered by the food we choose. We must become more aware of our eating habits in order to lead a healthy and long life.
We have discussed the many benefits of what I call a lifestyle because it requires a change of outlook and not just a change in your shopping list. We will now discuss the results you will experience by using this information over any fad diet.
According to Dr. Layne Norton, most diets fail due to a lack of consistency and an inability to adapt to the lifestyle necessary for continuous progress. A quarter of dieters who lose weight eventually gain it back, according to his research. The yo-yo effect of crash dieting is extremely detrimental to your health, motivation, and progress.
In order to live a clean lifestyle, one should consume fruits, vegetables, lean meats, nuts (pine nuts, walnuts, cashews, …), seeds (sesame seeds, chia seeds, flax seeds, …), and healthy grains and fats. Exercise is also encouraged and preservatives and additives commonly found in processed foods are restricted.
Nuts, such as almonds or walnuts, can lower your cholesterol, thereby lowering your risk of heart disease. All of these, as well as olive oil, avocados, and fatty fish, including salmon and sardines, share this characteristic. These fats are unsaturated. The body cannot make omega 3 and omega 6 fats, which are monounsaturated and polyunsaturated fats.
As a result, whole grain fiber and protein found in nuts, legumes, and lean meats are digested slowly and serve as a sustained energy source that keeps you fuller for longer periods of time. In addition, plant foods contain high levels of probiotics and enzymes essential to a healthy intestinal ecology. A healthy gut flora enables nutrient absorption and waste disposal.
The British Journal of Health Psychology reported that young adults who observed a healthy eating lifestyle were happier, more positive, creative, and curious.
The Australian and New Zealand Journal of Psychiatry found a correlation between patients who experienced psychosis and their intake of fruit and vegetables.
Clean eating habits contribute to an overall feeling of well-being and tranquility, according to countless other social experiments and studies.
We can take better care of ourselves when we understand what our bodies need to thrive and provide them with what they need!
Have you ever had trouble falling asleep or staying asleep? Can you not seem to relax or clear your mind?
There’s no need to feel alone. More than half of Americans claim they don’t sleep enough. A diet rich in salmon, pompano fish, halibut, and tuna can boost vitamin B, which is needed for the production of Melatonin, a sleep-inducing hormone. My guess is that you didn’t consider carb loading as a way to induce sleep, either.
An American Journal of Clinical Nutrition study determined that participants who consumed jasmine rice for dinner, which has a high glycemic index (GI), fell asleep more quickly than those who consumed long-grain rice, which has a lower GI.
This could be due to the higher amount of insulin, which stimulates the production of tryptophan, another sleep-inducing chemical.
Whatever the reason for caring for your body may be, whether it’s weight loss, better sleep, brain and gut health, immunity boost, high cholesterol, cancer treatment, or even a general state of happiness and well-being, the importance of eating for your health is obvious and the time has come.
The Negative Effects of Processed Foods
We are currently experiencing an epidemic of overweight and obese Americans with over half of them classified as overweight or obese. Although Americans have one of the lowest life expectancies among industrialized nations, they spend on average about $1,200 per year on fast food.
Aside from the financial concerns, the negative health effects of processed foods are staggering. It is possible to process foods in a number of ways, from adding chemical fillers to just cooking them with heat. As part of a clean eating lifestyle, you would want to consume foods as close to their natural state as possible.
A process that does not introduce harmful chemicals into the mix – such as cooking at home or dehydrating – is an exception. We cross into more dangerous territory when foods are infused with chemical fillers, additives, and preservatives.
Junk foods include anything containing hydrogenated fats, chemicals, nitrates, preservatives, or a high glycemic index.
All of these options have something in common: the cost of digesting, absorbing, and eliminating these non-foods is much greater than any nutritional or caloric benefit they may provide.
Food preservation methods such as canning, salting, fermentation, and sun-drying are almost extinct in the modern world of mass production. Food companies employ hundreds of chemical additives today.
Calcium and vitamins are not all bad, for example. However, many of these can have adverse effects on the body.
It has been linked to cancer, asthma, nausea, and headaches since nitrates are used to preserve and cure certain meats. Another toxic preservative, sulfur dioxide is used in dried fruit and molasses, as well as to prevent brown spots on fresh fruit, such as apples.
This chemical snuffs out the vitamin B content of these foods and can often mask the signs of inferior produce. When you hear that antioxidants may be used to preserve certain foods, you probably think, “Wow! They’re great for your health, right?”
That’s not always the case. Two of the most controversial and widely used examples of antioxidants are BHA (butylated hydroxyanisole) and BHA (butylated hydroxytoluene). The results of animal testing have been so disturbing that a number of countries have greatly restricted its use or banned it altogether.
These additives may contribute to hyperactivity disorder, behavioral problems, allergic reactions, cancer, and neurological damage, according to some scientists.
In spite of these findings, the United States has not imposed any restrictions on companies that use antioxidants. According to the U.S. Food and Drug Administration, BHA and BHT are becoming more prevalent in food products.
Food companies also use artificial food dyes in everything from orange rinds to chicken feed to produce a yellow yolk. In an unpublished study dealing with the effects of dyes on animals, Blue #1 was found to cause kidney tumors in mice.
Among male rats, blue #2, a dye commonly found in colored drinks, candies, and pet food, significantly increased the incidence of brain gliomas and other tumors. Citrus red #2 dye is used to enhance the color of orange skin and can cause tumors in rodents.
Red #3, which was identified as a thyroid carcinogen in 1990, is found in sausage casings, maraschino cherries, and candy. It has been noted that Red #40 accelerates immune-system tumors in mice.
The chemical “Allura Red” has also been linked to hyperactivity in children when it is found in baked goods, dessert powders, candies, cereals, and cosmetics. Both yellow #5 and yellow #6 have been linked to hyperactivity and hypersensitivity in children, as well as adrenal tumors in rodents.
They are commonly found in products such as gelatin desserts, candies, soda, and cosmetics.
The subject of artificial sweeteners has drawn a great deal of scrutiny over the years. New alternatives are introduced periodically.
Among the most common are saccharine and aspartame. Saccharine has been shown to increase the incidence of bladder cancer in animals, so companies that still use it are required to include warnings on the label. One of the most common artificial sweeteners today is aspartame.
There have been many studies on the safety of aspartame, but most of them have been inconclusive or chalked up to coincidences and other factors.
There have been complaints of headaches, dizziness, digestive issues, and mood swings, as well as more serious health issues like Alzheimer’s, birth defects, diabetes, hyperactivity and attention deficit disorders, Parkinson’s disease, lupus, multiple sclerosis, and seizures. The effects of these treatments have also proven inconclusive in studies.
Artificial flavorings are the most common additives used by the food industry, with over 2000 different formulations in use. Although some of these chemicals have been linked to allergies and behavioral problems, they are not required to be listed.
The Common Mistakes When Starting Clean Eating Diet
People who are embarking on their first diet will find it difficult to adhere to it. Here is a list of some of the most common mistakes people make around the world.
Consuming Extra Fat
You will need to cut down on fat that is harmful to your health when you start a diet for the very first time. Therefore, you should not reduce the amount of fat you consume.
You need to keep yourself from starving yourself. You should eat the right amount of proteins and carbohydrates.
Remember that calories are important when you’re on a diet, and you have to make sure you consume enough of them.
Too Much Starch
When you are on a diet, you need to consume carbohydrates. You will still need to reduce the glycemic content of the carbohydrates since you will not be consuming every carbohydrate.
If you want to lose weight or stay healthy, you should stop consuming carbohydrates with too much starch in them.
Too Many Fruits
If you have been told that you should consume a lot of fruit, you may be surprised by this statement. There is no doubt that fruits contain minerals and nutrients, and that it is important that you consume them.
However, too much is never good for you. Try to keep everything in moderation.
Gorging on Protein Bars
Everybody knows that protein is extremely important for the human body since it helps to repair any damage you may have caused internally to your body.
It does not mean you should consume protein bars as your primary source of protein. Protein obtained from whole foods such as meats and nuts should make up the majority of your diet.
Not Consuming Enough Food
Diet rookies make this mistake every time. Most people believe that if you want to lose weight, you have to stop eating. In order to lose all the unwanted fat on your body, you’ll have to live only on water and fruit juices.
The wrong way is to starve yourself, which is an extremely bad idea. Food should be consumed at the right time in the right amount.
Follow the schedule as closely as possible. It is one thing to be at a caloric deficit in order to lose weight, but it is quite another to be at a nutritional deficit on a daily basis.
Keeping yourself healthy requires you to avoid these rookie mistakes. Stop making these mistakes and begin again if you find yourself doing them.
In order to succeed at maintaining clean eating habits, it is imperative that you keep motivating yourself.
Detox for a Head Start
A mere mention of the word “Detox” is enough to strike fear and dread into the hearts of even the most resilient among us. There are many Hollywood-endorsed cleanse programs which you have probably heard about or even tried. Unfortunately, some are extremely harsh.
There’s no need for this to be the case! The lemon water detox is a great way to begin if you want to dive headfirst into the clean eating lifestyle or if you just want to make small but meaningful changes in your life.
When you wake up in the morning or when you go to bed at night, drink a mug of hot water with half a lemon squeezed in. I add a drop of honey for extra antiseptic properties and sweetness.
This miracle elixir has many benefits. As an example, lemons contain potassium that lowers blood pressure, reduces inflammation, and strengthens capillaries.
Lemons contain a high concentration of vitamin C, which supports the immune system, reduces wrinkles, as well as manages stress. Hot lemon water has been shown to prevent and shorten the cold virus and improve digestive health by relieving nausea, heartburn, and constipation symptoms.
Lemon juice stimulates the liver to produce bile, an acid needed for digestion and the effective elimination of wastes from the body. It has been proven that lemon water is extremely beneficial for cleansing the liver.
Lemons contain a fiber called pectin which can aid in weight loss. After consuming fiber, the digestive process is slowed, thereby reducing food cravings and leaving you feeling fuller for longer periods of time.
In addition, lemons can help regulate the pH of the body. According to research, cancer thrives in environments that are acidic. Many processed foods such as fast food and junk food are highly acidic when metabolized in the body, causing the pH to shift into acidity and providing cancer cells with the perfect environment to grow.
As part of your clean eating journey, you will consume fruit, vegetables, tofu, soybeans, nuts, seeds, and legumes, which are alkaline-promoting foods. Lemons and other citrus fruits rich in alkalinity hold under their waxy flesh the ability to prevent cancer cells from flourishing and reduce symptoms of rheumatoid arthritis.
During the day, you will want to drink plenty of water in addition to the warm lemon water at bedtime. A good rule of thumb is to drink a minimum of half of your body weight in ounces.
If you weigh 150 lbs., you will need to consume at least 75 ounces of water every day. These calculations are for routine tasks. Your body needs a certain amount of water to simply function on an abnormal level.
Maintaining proper hydration is an important part of living a healthy lifestyle. Having an adequate intake of water will make you feel less fatigued and more focused.
Is water, or the lack of it, not important to you? There’s a simple solution to that small issue.
Citrus juice is all you need! Alternatively, you can make your own flavored water with fresh fruit. Personally, I think making your water a bit more interesting and desirable will result in an increased intake.
Plus, you’ll be getting the benefits of whatever combination of fruits, vegetables, and herbs you choose.
Here are a few of my favorite mashups:
- Basil, lemon, and strawberry
- Ginger, blueberry, and orange
- Cucumber, mint, and citrus
- Lime, strawberry, and cucumber
- Rosemary and grapefruit
- Lavender and blueberries
- Honeydew and raspberry
- Lime, coconut, and mango
For storing fruit-infused water, mason jars are most commonly used, but any sealed container will work. Let it sit overnight in the fridge and enjoy it on the go! You can make a few in advance if you wish.
The information in this guide has provided you with a great deal of detail regarding clean eating. Why don’t we make a checklist of what we’ve learned so far?
- There should be no Paleo, crash, or juice diets
- 2 Only consume unrefined food
- 3 Make sure that you eat healthily!
A ‘diet’ usually means that you can’t eat all the foods you love during the diet period. In order to lose weight, you should also stop eating desserts.
Clean eating, however, does not result in this. Be sure that all your food is natural and that you get enough rest and exercise!
We have given you delicious recipes for clean eating and a sample plan that you can follow for three days. This diet will enable you to stay healthy and fit.
Additionally, you will lose weight without putting in any extra effort. Follow the plan to the letter. Dieting isn’t the same as clean eating.
You’re changing your lifestyle, and it’s a good one! You must maintain the appropriate nutritional value to feed your body what it really needs in order to function at peak efficiency.
If you want to read more about health and nutrition, read here: HEALTH AND NUTRITION.