Eating well is a crucial component of promoting and maintaining good health. Healthy eating is about choosing healthy foods, preparing them in a healthy manner, and eating just the right amount to meet your daily nutrient and energy needs. Healthy eating, which includes eating a great variety of foods from all the different food classes, is conducive to good health, and should be given the seriousness it deserves.
Healthy eating begins with making healthy diet and nutrition choices:
1. Eat Lots Of Fruits & Vegetables
Not only are fruits and vegetables highly nutritious, they are also generally low in calories, meaning that you can fill up on these without exceeding your caloric needs. You can never go wrong if you choose nutrient-dense, rather than calorie-dense fruits and vegetables. Juices also count.
2. Increase Your Fish Consumption
Fish is primarily a protein source, which is rich in vitamins and minerals needed for good health. If given a choice, go for oily fish which is high in omega-3 fatty acids and is thought to help prevent heart diseases, as well as. Try having at least two portions, from different varieties, of fish a week.
3. Eat Less Salt
Too much salt is not good for your health. It predisposes you to high blood pressure and heart disease. Aim for no more than 6g of salt per day, by limiting the consumption of salt-rich foods, examples of which are packaged and processed foods. You can never go wrong by putting more emphasis on fresh and unprocessed foods, most notably fruits and vegetables.
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4. Healthy Snacking
Some people erroneously think that not snacking is the best way to lose weight. Granted, they’d lose weight because of limiting calorie intake, but they’d be more prone to getting hungry and may find maintaining this lifestyle, to lose weight, next to impossible. By having healthy low-calorie snacks you will be full for longer and will be in a better position to resist the temptation to gorge on unhealthy foods, when you eventually do sit down to eat.
5. Choose Wholegrain Foods
Whole grain foods, as opposed to their processed counterparts, contain more fibre, and nutrients and make you feel full for longer. Fibre helps keep your blood sugar level and may help bind to cholesterol and help you eliminate it from your body. Fibre also helps to draw water into the gut and helps prevent constipation.
6. Cut down On Fatty Foods And Sugar
Fat and sugar are some of the most calorie-dense foods with very little nutrient content, meaning that you don’t have to eat too much of these to get a calorie surplus and weight gain. Too much fatty food, especially that containing saturated fats, predispose you to raised cholesterol levels and a risk of heart disease. Not only does too much sugar contribute to weight gain, it also can cause tooth decay.
7. Drink Plenty Of Water
Water is crucial for the optimal functioning of your body. It is the medium of transport for most materials in the body, and is calorie-free. Drinking plenty of water does not necessarily mean drinking pure water, it also includes drinking juice and eating water-rich foods like melons and other fruits. Aim to drink at least six glasses of water a day.
Remember, healthy eating is more than just eating fruits and vegetables. It is about making healthy food choices and life style choices conducive to good health. Eating a balanced diet ensures that you take in all the nutrients and minerals your body needs, in sufficient quantities. Don’t take diet and nutrition for granted. Make wise choices. Be healthy.