Healthy eating doesn’t necessarily entail depriving yourself food, staying unrealistically thin or sticking to strict dietary limitations. On the contrary, it involves having more energy, improving your outlook, stabilizing your moods and feeling great. If by any chance you feel overwhelmed by the conflicting diet and nutrition advice given out there, know that you are not alone. It is common to see experts conflicting in their opinions on healthy eating. But worry no more since by following these simple tips, you will cut through the confusion created by many dietitians and learn ways of making a varied, healthy, and tasty diet that will be beneficial for you and your body.
Tip 1. Prepare yourself for success
When you start preparing yourself to succeed in eating healthy, you should first think about making a healthy meal for yourself. This will help you develop this skill gradually and learn few important tips that will eventually turn up to be healthy habits.
During this process, people are advised that when they cut back on unhealthy foods in their diet, they should always replace them with healthier foods. Replacing unhealthy trans fats like fried chicken with healthy fats like fried fish can be a very commendable idea. While still on this preparation stage, it’s advisable to develop the habit of taking plenty of water to help your system flush of toxins and waste products.
Tip 2. Reduce your sugar intake
Apart from being the leading cause of weight problems, too much sugar has been linked to medical complications such as depression and diabetes. Cutting down on the amount of desserts and candy you take can be the first step to reducing your sugar intake. You are cautioned that these unhealthy sugars are also found in margarine, pasta sauce, fast foods and ketchup. Therefore, for you to reduce your sugar intake, you are advised not to consume these products. Additional sugar in your body is not advisable since the body thrives on the naturally occurring sugar found in organic food. One is also advised to read the labels of the foods they wish to buy so that they may avoid those with high sugar levels.
Tip 3. Consume plenty of vegetables and fruits
Vegetables and fruits are known to have high nutrients and low calories which mean that they have plenty of minerals, vitamins, antioxidants, and fiber. For healthy living, concentrate on consuming the recommended minimum of a total of five servings of vegetables and fruits per day and you will naturally gain back your healthy self. Try to eat fruits as your desert of even mix them with vegetables such as carrots, cherry tomatoes, or snow peas instead of packed snack foods.
Tip 4: Bulk up fiber
Taking high fiber foods will help you lower your chances of getting a stroke, diabetes and heart conditions and it can also help one to lose weight. Depending on your weight and gender, for optimal health, you are supposed to consume approximately 21 to 40 grams of fiber every day. The more unprocessed and natural the food is, the higher it is in fiber. Good sources of fiber include; wheat cereals, whole grains, beans, carrots, and fruits.
Tip 5: Eat healthy carbs
Choose healthy carbohydrates sources such as whole grains that are rich in antioxidants and phytochemicals that assist in protecting you from diseases such as cancer, diabetes, and some heart complications. Avoid unhealthy carbs like white rice, refined sugar, and white flour. Also, refrain from taking foods like pasta, bread cereals, and bread that are not whole grain.
Tip 6: Add calcium
The body uses Calcium for the building of healthy teeth and bones and also keep them strong as one body ages. Lack of enough calcium intake will, therefore, lead to your body getting its calcium from your bones something that can give rise to a complication called osteoporosis.
The recommended calcium levels in a human being is 1000 mg per day and 1200 mg per day if a person is over 50 years old. You can opt to use low-dose calcium supplements or even limit the intake of foods and drinks (sugary drinks, caffeine, alcohol) that deplete your calcium levels. Some good sources of calcium include; dairy products like cheese, milk, and unsweetened yogurt, greens and vegetables like cabbage, broccoli, lettuce, fennel, and green kale. Beans such as kidney beans, black eyed peas, and pinto beans are equally good sources of calcium.
Tip 7: Get your proteins into perspective
Proteins provide us with the energy needed to get us up and going. Too much protein is known to have adverse effects to people with kidney diseases. However, recent studies have proven that most of us need high-quality proteins especially as we advance in years.
The recommended protein sources are chicken, fish, and plant based such as nuts, beans, and soy. Dairy products are also good sources of proteins.
Tip 8: Enjoy healthy fats
I know you have been told that fats are bad and advised against taking them. On the contrary, there are healthy fats that instead of making you vulnerable to diseases, they are vital for your emotional and physical well-being.
Foods with omega -3 fats are known to reduce the risk of cardiovascular complications, help in preventing dementia and even improve a person’s moods. These healthy fats can be found from avocados, almonds, pecans, pumpkin and sesame. Also, it’s advisable to consume fats from salmon, sardines, mackerels, and herrings.
Fats to be avoided are fats found in margarine, processed foods, candies, fried food, or anything that has partially “hydrogenated oil” as part of its ingredients.
For a healthy life, follow these tips and you will never need any other advice from other sources. And before we leave, one last reminder is that YOU SHOULD CHECK YOUR SALT INTAKE. Choose herbs and spices over processed salt. Have a healthy living.