Improving your well-being through healthy eating is something that you should seriously consider. This is because you can practice all other activities that promote wellbeing, but if you do not eat healthily, they will have all been for nothing. People choose to eat healthy for various reasons. However, some people find it challenging to stick to their new diet or meal plan. Fortunately, experts like Dr. Shelton Zenith Labs share how having good information on healthy eating and knowing how to plan your diet will make things easier. This article will be a good start.
What is healthy eating?
Healthy eating refers to consuming foods that provide the requisite amount of nutrients and energy to the body. This kind of diet varies significantly from person to person based on nutritional needs, age, gender, and lifestyle. Healthy eating encourages food consumption priorities from all the food groups, mainly fruits, vegetables, and whole grains.
Advantages of healthy eating
When you eat healthily, you supply your body and internal organs with the right amounts of nutrients, and it boosts your immunity. Healthy eating reduces the incidence of contracting illnesses such as hypertension, stroke, diabetes, cardiovascular disorders, cancer, etc.
Eating healthy also means that you keep your weight in check, and it gives you more energy, reduces the chances of depression, and promotes your self-esteem.
How to improve your diet
There are many ways to effortlessly improve your diet’s nutritional content by reducing the fats and calories you consume. Here are a few suggestions you can follow to improve your diet.
1. Check what you eat
The body is like a battery, and it needs to be charged to perform. What happens to a battery when it holds too much of a charge? It bloats and can easily pose a threat. This scenario is the same thing that happens with the food you consume. Do not eat more than you need to; if you do, you will be storing excess energy that could lead to weight gain.
2. Eat from all food groups during the day
Make it a point to enjoy a variety of fresh foods during the day. This will ensure that you enjoy a balanced and healthy diet. Each kind of food provides a particular set of nutrients, so eating a variety offers you all the necessary nutrients for the body. To make it more interesting, you can try a new fruit or vegetable once every week.
3. Stick to cereals and whole grains
There is a mountain of misinformation out there on starchy foods. This is due to the false and unfounded perception that consuming starchy foods leads to weight gain. For this reason, many people avoid foods such as potatoes, bread, and rice entirely in their diets when trying to lose weight. The truth is, starchy foods are an indispensable source of energy, and they provide other nutrients such as protein in small quantities. For this reason, you should include a good amount of cereals or whole grains in every meal you consume.
4. Consume more fruits and vegetables
Fruits and vegetables provide many essential vitamins and minerals. These nutrients and minerals provide adequate protection against a host of health conditions and promote bodily functions. To make up your daily fruits and vegetable intake, you should consider eating a proper serving of each.
If you are actively looking to consume more fruits and vegetables, here are some things you can try. First, make sure every meal has a portion of fruit and vegetables. Eat different types of vegetables daily, especially leafy greens. Consider eating fruits and vegetables as snacks rather than chips or cakes. You can use both fresh and frozen vegetables.
5. Eat dairy products to increase your calcium intake
Calcium is the nutrient that ensures that you have healthy teeth and bones. Dairy products are a great source of readily digestible calcium to be used by the body. It is especially important for toddlers and children, as it helps them to have strong, healthy teeth while preventing conditions such as osteoporosis from occurring later in life. To increase your calcium intake, you should consider consuming dairy products such as milk, yogurt, and cheese.
Try a glass of milk after every meal and be sure to stick to low-fat dairy sources to avoid consuming extra fat with calcium. You could also choose to add calcium supplements to your diet if you do not want to consume dairy products directly but bear in mind that the supplements do not come with the additional nutritional value of actual dairy products. Consider eating dairy products healthy by making fruit smoothies to blend the fruits with ice, low-fat yogurt, and low-fat milk.
6. Eat more fish
Fish is an excellent source of protein, and they also provide other vitamins and minerals. Oily fish, in particular, have a high content of omega-3 fats that are helpful in the prevention of heart disease. Be sure to include fish in your meals at least twice a week, especially oily fish. Examples of oily fish you should consider adding to your diet include; herring, pilchards, salmon, trout, and mackerel. Other types of fish that will be a great addition to your meals are; cod, tuna, haddock, and hake. The consumption of fish is good for your health. When picking fish, prioritize fresh and frozen fish as canned or smoked fish have a much higher salt content.
7. Limit your intake of salt, sugar, and fat
When putting together your diet, be sure to avoid foods that have saturated fats and sugars. These kinds of foods naturally contain a lot of calories but are not nutrient-rich. Be on the lookout for foods that contain such fats and sugars as their consumption will lead to weight gain and put you at risk of several health conditions. It would be best if you also considered limiting the amount of salt you consume, as excess could increase your risk of developing chronic cardiovascular diseases.
To reduce your intake of salt, sugar, and fats, you could try using lean meat in your recipes and prepare them in a manner that doesn’t require the use of fat; grilling is an excellent option in this regard. Remember to remove the skin and trim the fat meat before preparing it. Also, consider using unsaturated fats such as olive, canola, or coconut oils for your cooking. As much as possible, do away with processed and fast foods as they often contain high amounts of fat, sugar, and salt.
8. Drink enough water
Studies indicate that the average adult needs to drink at least eight cups of water daily to sustain good health and promote bodily functions. Warmer weather conditions and physical activities call for more hydration. Additionally, a glass of water should accompany every meal. Below are some ways you can increase your daily intake of water. Whenever you are thirsty, choose water rather than fruit juice or a soft drink. Also, always carry along a bottle of water and when performing physical exercise, be sure to drink a lot of water.
Your wellbeing is critical and eating healthy should become a habit if you want to preserve yours. When planning your meals, it is imperative to choose foods that reduce your intake of fats, salt, and sugar. Also, remember to base a majority of your meals on fresh fruits and vegetables and drink more water. Practicing these will reduce your risk of harmful health conditions associated with a poor diet.
Friends, what strides are you taking for your health this season? Leave your thoughts below.
