A healthy diet helps to maintain or improve one’s overall health. Therefore, developing a healthy eating habit must not mean starving one’s self or staying unrealistically thin. The essential secret to a healthy lifestyle is to eat mostly vegetables, fruits, whole grains, and legumes while limiting consumption of processed foods.
It seems for every expert who tells you certain foods are good for you, there will definitely be another saying exactly the opposite. A doctor’s recommendation to be watchful of what we eat comes as distressful to many people – especially the sweet tooth ones. However, with a bit of research and largely accepted facts, we take a look at some of the few ideas that will help you through this confusion and struggle to healthy habits. These simple eating habits can help prolong or save your life.
Consume a variety of foods: It is advisable to consume a variety of foods because some foods might be nutrient deficient. So having a different variety ensures you get all of the disease-fighting potentials and limit toxic exposure in particular foods.
The size matters: Be mindful of the portions consumed. For sure, you can eat all the vegetables or fruits you want, but with high fat and calorie foods, the size is vital because the bigger portion guarantees grams of fat and triple calories.
Limit refined grains and added sugar: The refined carbohydrates in white bread, most snacks, have little or no dietary fibre and nutrients. Foods with added sugar, such as soda and candy are sources of empty calories that contribute to weight gain. Please avoid excessive sugar and salt.
Eat more whole grains: At least half of the grains you consume should be whole, such as wheat and oats; they contain nearly all the nutrients and fibre of the grain. When shopping, look out for products labelled 100% whole grain.
Eat more nuts and fish: Recent research suggests that though high in calories, these foods tend not to promote weight gain; and more of such foods are avocados and vegetable oils.
Reduce animal fat consumption: Red processed meat boosts “bad” cholesterol, so instead, opt for lean meat, skinless poultry and low fat dairy products.
Chew the food longer: Chewing food longer helps you eat less, and for that matter, avoids weight gain. The longer you chew your food, the more time it will take you to finish a meal. Research has shown that chewing your food longer helps you control your portion sizes and decreases calorie consumption.
Limit alcohol intake: It is okay to drink, but in moderation. The older people should drink even less. Little alcohol has heart benefits while high intakes can lead to a wide range of health problems. Numerous research works have shown that a glass of red wine per day could help boost your health. As for pregnant women, they should totally shun all alcohol.
Take much water: Unlike alcohol, it is advisable you take much water for body metabolism. Generally, doctors recommend at least 2 litres of water intake daily. You can know the level of your water intake through your urine colour. The lighter the colour of your urine means you have a good water intake. Dark urine colour shows that you take less water. So make sure your urine colour remains light
Your health is in your hand, so you could do more to avoid visiting your doctor or chemist.
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By Mirembe Rosemary