Healthy eating for a healthy life!

Healthy eating is not so hard if done in the right way. Healthy eating is not deprived eating or being unrealistically thin. It is a fact that eating more calories and burning lesser will lead to weight gain and vice versa. Healthy eating is all about possessing good amount of energy, feeling great, stable mood and maintaining healthy. Following some basics of nutrition will enable to provide healthy Nutrition.

Tips for healthy eating:   

SONY DSC

SONY DSC

 

Set your target: Take small steps and change gradually.

Maintain moderation: Do not count calories while eating. Make your diet tasty, fresh and colorful by including healthy eatables and ingredients. For instance, include salad, use olive oil instead of butter, restrict amount of salt and so on.

Balance the diet: Try to combine proteins, carbohydrates, fiber, fat, fiber, minerals and vitamins in the diet. Try smaller meals than one large meal.

Keep a check on not only on what you eat but also how you eat: Try eating only for sake of nutrition to avoid gulping down more. You can eat with others, avoid TV while eating, chew well, avoid eating during night time and eat slow savoring each bit of the food and eat only when your hunger is real. There should be atleast 15-16 hours gap between dinner and breakfast.

Eat plenty of fruits and veggies: Fruits and vegetables are base of a healthy diet with low calories and nutrition rich. They are packets of antioxidants, fiber, minerals and vitamins. Try to mix and match them each day including all types all over the week. Ensure to consume deep colored fruits as they have higher nutrients concentration in them. Have atleast 4-5 portions each day.

Consume whole grains: They are sources of healthy fiber and carbohydrates. They ensure energy for long time. Whole grains are high in antioxidants which neutralize free radicals that cause oxidative damage to the body. They are also high in phytochemicals. Both these help in weight loss by fat loss, maintaining health of heart, organ function and reduce slowing process. Avoid refined products as they are unhealthy carbohydrates filling in with calories and thereby weight gain.

Have healthy fats: Healthy fats are those which are required to provide nutrition to cells, brain, heart, skin, hair and nails. These are Omega 3 fats: DHA and EPA. These fats improve memory, mood booster; minimize heart problems and good for skin health. Other healthy fats include Poly unsaturated fats and Mono unsaturated fats

Include perspective proteins: Nuts, beans, peas, seeds, soy and its products are good sources of proteins.

Vitamin and calcium are essential: Calcium which is essential for bone strength can be obtained from milk and its products like yogurt, cheese etc. These are absorbed and digested easily by the body.

Curb on intake of salt and sugar: Avoid added sugars during consumption like cane syrup, maple syrup and in canned juices and so on. Processed and packaged/canned foods which are full of salt should also be avoided. Fast Foods, certain snacks like chips, nuts, and pretzels are salt fillers and it is best to avoid them.

Consume water: Keep yourself hydrated as water removes toxins and wastes from our body. Have about eight glasses each day.

Exercise regularly: Regular workout routine will assist with healthy eating and weight loss.

Below are the list of veggies and fruits that provide high nutrients for healthy Nutrition

Vitamin A 

Orange vegetables

  1.  Sweet potatoes     healthy eating
  2.  Carrot
  3.  Pumpkin

Dark-green leafy vegetables

  1. Collards
  2. Spinach
  3. Turnip greens

Orange fruits:

  1. Apricots
  2. Cantaloupe
  3. Mango
  4. Tomatoes

Vitamin C

  1. Citrus fruits and juices
  2. Broccoli
  3. Potatoes
  4. Tomatoes
  5. Peppers
  6. Cabbage

Leafy greens

  1.  Spinach
  2.  Turnip greens
  3.  Romaine lettuce

Folate

  1. Cooked dry beans
  2. Peanuts
  3. Peas
  4. Oranges
  5. Green peas

Dark-green leafy veggies

  1. Spinach
  2. · Turnip greens
  3. · Romaine lettuce

Potassium

  • Sweet potato (Baked)
  • Orange squash
  • Cooked greens
  • Plantains
  • Bananas
  • Dried fruits
  • Lentils

 

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