UNDERSTANDING HEALTHY EATING
Eating healthy should not involve strict dietary restrictions and abstaining from the foods you enjoy to remain painfully thin. Instead, it should be about increasing your energy levels, improving your mood, feeling good and sustaining a positive outlook on life. With the help of these proven nutrition tips, you can develop an interesting, delicious and wholesome diet that benefits both your body and mind.
Understand the Different Types of Fats
Find out how to eliminate the unhealthy fats (trans fats and saturated fats) from your diet, and replace them with healthy fats (polyunsaturated and monounsaturated fats). For instance, rather than using butter, try olive oil or canola oil. Select lean cuts of meat, such as fish and skinless poultry, rather than fatty meats. Consume moderate amounts of healthy fat and take heed of this advice: one serving is the equivalent of one teaspoon.
Include Plenty of Vegetables
Veggies are a high volume/low calorie food, so you can consume lots of them without eating too many calories. Better still, they occupy lots of room inside your belly and fill you up. Try to refrain from adding oil or sauces to vegetables, because this will boost the caloric content of your meals. Whenever possible, try to eat steamed or fresh veggies.
Decrease Your Intake of Salt
In America, people consume over twice the daily recommended quantity of salt, according to the US Heart Association. Consequently, these people increase their risk of having a stroke or developing heart disease. Revealing, processed foods are responsible for more than three quarters of the salt consumed by Americans. If you buy processed food, study the labels and opt for lower salt products.
Increase Your Protein Intake
Protein is an essential part of our nutrition, making up about 20% of the body’s weight and it is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Our immune system also requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism and energy function. Including more protein in your meals helps to quell your hunger cravings. If you order a salad at a restaurant, ask for some lean meat to be added to fill you up and keep you going longer. Furthermore, eat the side items of your meal after you have eaten the protein part. This way, you will consume less fat and carbohydrate.
Do not Regard any Food as Prohibited
If you blacklist particular foods, it is human nature to crave them even more – which makes you hate yourself if you succumb to your desires. Begin by eating unhealthy foods less frequently and in reduced portion sizes. Doing this should make you crave them less and regard them as just occasional treats. There is no doubt that modest changes to your diet can result in excellent health benefits over the long term. Be aware of how you feel during meal times, to nurture healthy new tastes and habits. Care for your body today to enjoy a happy, healthy life for years to come.
A few small changes can help you lose weight:
Eat regular meals but smaller portions Do not snack between meals – snacking can add up to another meal Have some protein with each meal to help balance blood sugar levels and reduce cravings (vegetarian sources of protein such as beans, chickpeas, lentils, tofu, etc, are fine) Do not have any starches with your evening meal (e.g., bread, pasta, potatoes, etc.) Avoid foods that you know do not agree with you – there are plenty of alternatives on the market these days Drink 1 – 2 cups of green tea daily – some research shows that phytochemicals contained in green tea increase energy metabolism, which may lead to weight loss (this may explain why many Japanese people are not fat despite having a very sweet tooth. The Japanese tend to not only drink green tea regularly, but they also add green tea to their sweets, cakes, biscuits, and even bread) Get adequate sleep – research shows that sleep deprivation increases levels of ghrelin, a hormone that increases appetite and suppresses fat utilization in the adipose tissue. Keep active – if you hate exercise, at least do some brisk walking around the block a few times a day (anything that will increase your heart rate will speed your metabolism) Do not take slimming pills, which may have side effects and stay away from meal replacement drinks, which are usually loaded with sugar.