To bring your eating habits closer to a healthier lifestyle, you will have to make small changes. You can start by including one or two steps of the given following rather than deciding to change your whole diet. You can continue to add the remaining steps when you are used to the norm.
The significant step to a healthy diet is always to consume the right amount of calories for an active lifestyle. You will learn to balance the energy you consume and the energy you use to get through a day.
The energy you do not use is stored as fat, so drinking and eating more than your body needs will result in weight gain. Drinking and eating less than the required amount will result in weight loss.
A Few Tips to Eat Healthily
High fibre starchy carbohydrates
Usually, carbohydrates make up over a third of the food you consume. Potatoes, rice, pasta, bread, cereals, and many more are starchy carbohydrates.
You can choose from the high fibre or whole grain variations, such as brown rice, potatoes with skins or whole wheat pasta. They comprise way more fibre than the starchy or refined carbohydrates and help you feel full for a long time. You can try to incorporate at least one starchy food item with each meal.
Most people think that starchy carbohydrates are fattening, but they contain fewer than half of the fat calories. Foods like oily chips, creamy sauces, or butter should be taken to account when cooking or serving food accordingly.
Eat lots of Fruit and Veggies.
You have to eat at least 5 varieties of fruits and vegetables every day. They can be in any form according to your liking, such as canned, frozen, fresh, dried or even juiced.
You can add fruits to your breakfast cereal, have a midday snack or just pick up fruit when you crave something delicious. A glass of fresh fruit juice, smoothie or vegetable juice is just as healthy and counts as a meal portion. Make sure you do not exceed a glass of juice or smoothies as they contain sugar and might damage your teeth.
Have more fish.
The best source of protein is fish, as it contains vital vitamins and minerals. Try to at least have 2 portions of fish in a week and a small piece of oily fish.
Oily fishes prevent heart diseases as they are high in omega-3 fats. Sardines, salmon, mackerel, pilchards and trout are a few oily fishes that are available easily. You can find them in the market fresh, frozen or canned. You must keep in mind that smoked and canned fish are high in salt content.
Saturated fat and sugar.
It is essential to pay heed to the amount of fat you consume as some quantity of fat is required in your daily meal. There are two kinds of fat, namely Saturated and Unsaturated fat.
More saturated fat can raise the cholesterol level in your blood, which increases the risk of heart diseases. On average, men and women need to have at least 20-30 g of saturated fat a day. Children should have less amount of saturated fat compared to adults. Sausages, cheese, butter, cream, biscuits, lard are a few food items that include saturated fat.
Choose food that contains unsaturated fat and cut down on the intake of saturated fat. Unsaturated fats include vegetable oils, oily fish, avocados and spreads. Olive oil, ghee, butter are the healthier choices under the fat. It is better if you choose lean cuts when you have meat and cut off the visible fat. All kinds of fat are high in energy, so you can eat them in small quantities.
Sugary drinks and foods are mostly a part of your hurried life, but consuming them can result in obesity or tooth decay. They are high in energy, and if you consume them too often, they contribute to weight gain.
Sugars can affect your teeth, particularly when you consume them in between meals. Free sugars are naturally found in syrups, honey or unsweetened juices and smoothies. Breakfast cereals, cakes, biscuits, pudding and many more food items contain free sugar.
Make it a habit to check on the food labels as they help you figure out the amount of sugar you consume every day.
Consume less salt
Blood pressure gets affected when you have too much salt. Many people with high blood pressure tend to develop heart diseases in future. Even if you avoid adding salt to your meals, you might still be consuming too much salt. Over a third of the salt is already present in the food you eat, such as soups, bread and sauces.
You can make use of the food labels to calculate the amount. Adults and children must not consume more than 6 g of salt a day.
Healthy weight and Get Active.
Exercise can reduce the risk of severe health issues, as can eating healthy. It is essential for your well being and health.
Obesity can lead to critical health conditions, such as heart diseases, diabetes, cancers and stroke. Being underweight can also cause many health issues. Most people lose weight by dieting and consuming fewer calories.
If you intend to lose weight, you can eat less and try to be more active. Having a healthy and balanced diet is essential for your well being.
Do not get thirsty
Dehydration can result in many health risks. You should drink as much water as possible every day. An adult must drink at least 6 to 8 glasses a day, in addition to the fluids you consume every day. Milk and water are healthier choices to drink daily. Sugary soft drinks and fizzy drinks must be avoided as much as possible. Smoothies and juices that are unsweetened are high in free sugar too. Always remember to drink more water in hot weather and when you exercise.
Most people skip breakfast when they are running late or think it’ll help them lose weight. A healthy breakfast high in fibre can complete part of a balanced diet and help you get the nutrients and vitamins you require for good health.