Healthy eating is the basic foundation of a healthy life. When it is comes to healthy eating, it does not mean that you need to follow a strict nutrition plan, do excessive exercise to reduce weight or avoid foods you love to eat. Rather, healthy eating is all about feeling great, energetic, and a healthy body. For eating in a healthy manner you need to be aware of nutritional value of foods and eat them in a way that works for you.
To need to make healthy food choices and then plan a diet plan that is healthy as well as tasty.
Here are the 14 healthy diet tips for you:
- Go for gradual change: When planning a healthy diet plan, you should go for long term goals rather than short term ones. Initially set a number of small, manageable steps rather than one big drastic change. Start slow and make changes to your eating habits over time. Every small change you make to improve your diet matters. Always remember that gradual and slow changes will benefit your body more.
- Eat moderately: A key foundation for any healthy eating habit is moderation. A perfect diet plan is one that has a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. It is important to bear in mind that moderation means eating less of unhealthy foods and eating more healthy foods. But it doesn’t mean eliminating the foods you love. For instance, if you like to eat pastries, then you can have it after lunch or dinner once or twice in a month. Also you need to consider small serving portions. To know about eating habits, check this article at www.medicalnewstoday.com.
- Know how to eat: When it comes to healthy eating, it is not just what you eat, but it is also about how you eat and what you think about food. Healthy eating habits can be learned easily and it is important to think about food as nourishment rather than just something to gulp down in a hurry. Some of the healthy eating habits are:
- Eat with others whenever possible.
- Do not eat in front of the TV or computer as it can cause overeating.
- Take time to chew your food as it helps in the digestion process.
- Eat smaller meals throughout the day.
- Avoid eating late night as it can disrupt your digestive system.
- Eat colorful fruits and vegetables: Fruits and vegetables are the foundation of a healthy diet. They are low in calories and packed with vitamins, minerals, antioxidants, and fiber. When shopping for fruits and vegetables, try to eat the colorful ones. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants. Also different colors provide different benefits, so eat a variety of them at least twice daily.
- Eat healthy carbohydrates: Try to include healthy carbohydrates and fiber sources, especially whole grains in your diet plan, for long lasting energy. Whole grains are rich in photochemical and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Also you need to eat healthy carbohydrates such as beans, fruits, and vegetables. Healthy carbohydrates can be digested slowly, thus helping you to feel fuller for longer time period. This in turn can help to keep blood sugar and insulin levels stable. Avoid unhealthy carbohydrate foods such as white flour, refined sugar, and white rice.
- Eat more protein: Protein enriched foods are required for growth and energy, and essential for maintaining cells, tissues, and organs. Lack of protein in a diet plan can reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Include different types of protein based foods like beans, nuts, and fresh fish, chicken, turkey, seeds, eggs, peas, tofu, and soy products. Even though protein is highly essential, avoid eating too much protein. A proper diet plan is one that focuses on equal servings of protein, whole grains, and vegetables.
- Add calcium based foods: Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Good sources of calcium include dairy products, vegetables and beans.
- Give importance to exercise: Always think of exercise as an essential part of your diet plan. The benefits of regular exercise are abundant and regular exercise may even motivate you to live a healthy life. Exercise keeps the body organs active and helps in the digestion process. Also regular physical exercise is the best way to maintain your body weight. To enjoy the benefits of exercise you do not have to go to a gym or spend hours in doing different types of exercises. Just enjoy half an hour of walk doing in the park or do some gardening or take stairs instead of lifts to keep your body physically fit.
- Regularly drink water: Water helps to flush out waste products and toxins from inside your body. If there is lack of water in your body, then it may cause dehydration leading to tiredness, low energy, and headaches. You must drink about eight to ten glasses of water every day to stop getting dehydrated. Along with water you must drink non-caffeinated, nonalcoholic beverages, soups and watery foods such as fruit and vegetables. Drinking adequate water has many health benefits. Learn about them at www.top10homeremedies.com.
- Eat sugar in limit: Too much consumption of sugar is not at all healthy for your body. Sugar causes energy ups and downs and can add to health and weight problems. Limit sugar intake and avoid foods like bread, canned products, sauce, frozen food itmes and so on as they contain a good amount of hidden sugar. Also you need to avoid sugary drinks as they can also cause tooth decay, especially if eaten between meals.
- Limit salt intake: Eating too much salt can cause high blood pressure and lead to other health problems. This is why health experts advise limiting salt intake. Adults and children over 11 should eat no more than 6g of salt a day. Do not add too much salt to your food and avoid foods like breakfast cereals, soups, breads and sauces as they contain too much salt. Also avoid processed or pre-packaged foods and try to buy low-salt or reduced-sodium products.
- Eat oily fish: Oily fishes like salmon, mackerel, tuna and sardines are high in omega-3 fats, which may help to prevent heart disease. Also fish contains a good amount of protein and various vitamins and minerals. Aim to eat at least two servings of fish a week, including at least one portion of oily fish. If you do not like the taste of fish then you can try fish oil supplements. Always talk to your doctor before trying a fish oil supplement. To know in details about oily fish health benefits, read this article at www.medicalnewstoday.com.
- Don’t skip breakfast: A healthy breakfast is an important part of a balanced diet plan and you must always start your day with a healthy breakfast. There is no need to go for a lavish breakfast menu. A glass of milk, a plate of fruit salad, a bowl of cereal, few slices of whole wheat bread with cheese or with peanut butter will do. These are healthful breakfast choices that will be enough to keep you going for the day.
- Avoid unhealthy fats: There are two main types of fat: saturated and unsaturated. It is advisable to choose unsaturated fat as compared to saturated one. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Good sources of healthy unsaturated fat must be included in your diet plan that helps to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Canola oil, peanut oil, olive oil, avocados, nuts, seeds, fatty fish and cold water fish are some of the good sources of unsaturated fat.
To sum up, in case of any kind of doubt, you can talk to a dietician.