With so many of us living more and more sedentary lifestyles, it is becoming increasingly important to eat healthier, to ensure that we do not suffer from lack of energy, lifestyle diseases and other ailments down the line. Eating healthy should ideally comprise of eating a balanced diet, ensuring that you are getting all the nutrients your body needs and eating the correct number of calories necessary with the energy levels your body requires. The following healthy eating tips are meant to assist you in getting the right balance of nutrients for your body and lifestyle:
Drink lots of water during the day
Most experts recommend drinking at least six glasses of water per day. Drinking water will provide your body with the fluids it loses with breathing, urine, skin evaporation and stool. Not replacing the lost fluids will make you dehydrated and tired. Water will also help your body to energize its muscles, since cells that do not have enough fluids do not work as well and this can lead to muscle fatigue.
Eat whole grains
Whole grains are unrefined, meaning that they have not undergone milling to remove their germ and bran. They have more potassium, magnesium and fiber than the refined or enriched grains. Examples of whole grains are brown rice, whole wheat and brown bread. Thus, they contain more vital nutrients than enriched grains and refined grains, such as minerals, Vitamins B and C, selenium and dietary fiber. Eating whole grains will reduce the danger of getting chronic diseases, make it easier to maintain your weight at healthy levels and reduce the levels of cholesterol in the body.
Add fruits and vegetables to your diet
Doctors generally recommend eating five or more portions of different fruits and vegetables in a day. It is best to consume the fruits that are in season, this will ensure you are consuming them when they contain the most nutrients and they are at the best prices. Vegetables have the necessary vitamins, fiber and minerals that will help prevent the occurrence of chronic disease such as heart disease. Because of the very low calorie levels, including vegetables in your regular diet will make it is easier to maintain a good and healthy weight.
Eat at regular times, in smaller portions
Skipping meals has many negative effects to the body, worst of all it makes you hungry and thus making it easy to overeat and pay less attention to eating the proper nutrients. Eating regularly will keep the levels of blood sugar stable, as well as make it easier to control your weight. Of course it is important to make sure that the snacks are in smaller portions, so that they do not take the place of a meal.
Reduce the amount of salt and sugar you consume
Sugar can lead to drastic changes in the levels of energy we have during the day, leading to potentially dangerous weight and health issues. This can be avoided by staying away from sugary drinks such as sodas and consuming naturally sweet foods like fruits instead of candy and chocolate.
Eating too much salt can lead to high blood pressure, among other health issues. High blood pressure makes one more susceptible to stroke or heart failures. One should maintain their salt intake per day to one teaspoon of salt. This can be done by eating fresh or frozen fruits and vegetables as opposed to canned alternatives, avoiding processed foods, reducing the amount of salty snacks such as potato chips, and choosing low salt food products.
Eat enough proteins
Proteins are important for energy as well as building muscle, maintaining cells, organs and improving immunity against disease. Ensure that you consume at least a portion of proteins in every square meal during the day. The problem with most people’s protein intake is that they get their proteins from potentially unhealthy sources such as fat rich steak. To get enough protein for your body from a healthy source, try eating beans, soy products, white meat such as fish, and nuts such as almonds and walnuts. Avoid meat that contains antibiotics and hormones.
Eat healthy fats and eliminate unhealthy fats from your diet
Fats are necessary to provide necessary nourishments for your cells, skin, hair and brain. In addition, omega-3 fats such as DHA are important for reducing the chances of getting cardiovascular disease. It is important to consume healthy fats such as Monounsaturated fats gotten from avocados, almonds and olive oil, and Polyunsaturated fats such as omega-3 gotten from pumpkin seeds, fatty fish and walnuts.
Avoid the unhealthy fats such as Trans fats like candy, crackers and fried foods, and Saturated fats found in red meat, butter, cheese and whole-fat dairy products. If you make the right diet choices your body will benefit from the advantages of healthy fats with none of the negative impacts unhealthy fats bring.
Know in depth your normal diet, your weight and address your diet problems
By knowing if you are underweight or overweight, as well as what is wrong with your diet, you will be able to address this issue, and improve your dietary habits. To do this, write down everything you eat for the next week, as well as when you consumed these foods. Compare your eating habits with the tips mentioned in this article.
- Are you consuming enough water?
- Are you eating too much salt? Too much sugar?
- Are you consuming enough fresh fruits and vegetables?
- Are you eating enough healthy protein and whole grains?
Everyone has individual eating habits, and there is no one size fits all solution. By knowing your dietary pitfalls, you will be able to improve your eating habits and address any personal unhealthy eating habits you may have.
Deal with stress using tactics other than food
While it is tempting to turn to food for comfort when one is stressed or undergoing some problem, this will only lead to weight issues and potential complications as the chocolate or candy you indulge in brings future health problems. Choose other tactics to deal with stress that are healthier for your body, such as; listening to music, taking a walk or a run, taking a nap or even flipping through your loved ones photo album.
Conclusion to Healthy Eating Tips
In a nutshell, while eating healthy may seem like rocket science at first, it is not that complicated. Just focus on eating a healthy diet, know that not all remedies will work for your body, learn more about the healthy and unhealthy food products, drink plenty of water, and you will enjoy a healthy and happy life. Remember that it is about quality, as well as the proper quantity of foods we consume that leads to a healthier lifestyle.