Eating Healthy-Making It Your Routine
Are you struggling to stay active and mindful throughout your day? Have you encountered any age-related diseases in your 20s or 30s? Is losing unwanted fat becoming an impossible task? All these questions may point towards many unhealthy and irregular eating habits. Thus, eating well with a healthy eating plan in your mind may solve the problem.
Different diet plans work for different people, depending on their metabolism, dietary requirements and lifestyle. A person who is physically active must include more carbohydrates and proteins in his/her diet. Whereas, a person with a sedentary lifestyle should take more fruits and vegetables, which will offer him/her less calories along with being nutritious.
Some other factors can also impact one’s food choices. These include one’s nutritional adequacy, economic considerations, food habits, availability of food items, meal frequency, etc.
Before we move on to understand the types of healthy foods, it’s important to understand the benefits of eating healthy:
Improves your digestion
The human digestive system naturally produces certain juices to break down the food you eat and give you energy, but taking in more starchy and acidic foods may inhibit this process and cause indigestion.
Thus, including fibrous foods in your meal will assist your metabolism and prevent problems like discomfort, burning and bloating in the upper abdomen or early fullness during a meal. Some examples of fiber rich foods include apple, broccoli, lentils, avocado, etc.
- Improves immunity
If one adapts to healthy eating, he/she will witness an improvement in his/her immune system by falling less prey to diseases. Nutrients that are known universally to strengthen immunity are vitamins and minerals. Therefore, you must include more fruits and vegetables along with nuts and seeds in your diet.
- Strengthen bones and muscles
When you eat healthy, your meal and snacks will also consist of a balanced diet with appropriate quantities of all the essential nutrients.
Eventually, you will have the energy to be more active and take part in all the physical affairs. This will ultimately help you build strong bones and also increase your muscle mass.
- Cheer up your mood
An empty stomach can make you irritable and depressed both, as you will lack the energy to perform properly. Even your brain feels tired when you are not eating well or skipping your meals. Apart from filling up your tummy, there are many foods that help boost your mood when you are feeling low or are stressed.
Some mood uplifting foods are fatty fish, dark chocolate, berries, nuts, bananas, spinach and other leafy vegetables.
- Assist pregnancy and breastfeeding
Healthy diet during pregnancy is essential for both the mother and the fetus. For the proper growth of all the organs, bones and muscles of the fetus, adequate nutrients are required. Thus, the mother has to be encouraged to eat well and drink lots of fluids (particularly water).
Similar to pregnancy, breastfeeding must also be taken solemnly. A mother’s breast milk protects the baby against allergies, sickness and obesity. Therefore, requisite production of breast milk is a matter of concern which can only be obtained by eating healthy.
- Avoids bloating and helps maintain weight
Intake of adequate fiber in your diet will assist in digestion and avoid any chances of bloating and discomfort. Proper absorption of food will prevent excessive storage of fats allowing you to maintain your weight.
DO’S FOR HEALTHY DIET
- Meal frequency
One must take about 5-6 meals per day. This means you have to take three main meals i.e breakfast, lunch and dinner along with two snacks to help appetite control. Also try to have a hearty breakfast and a light dinner.
- Healthy shopping
To start with a healthy eating routine, you must prefer preparing your meals at home. For this, make a healthy grocery list or a weekly menu and bring home the ingredients which will help you follow your diet plan.
- High fiber foods
Foods rich in fiber are low in calories. Therefore, it will help you to control your appetite and lose weight simultaneously. Some high-fiber foods include all fruits and vegetables along with whole-grain foods, dry fruits and seeds.
- Prefer eating fish
Fish is a nutritious food rich in omega-3-fatty acid, vitamin D and B2 along with many other minerals like calcium, magnesium, phosphorus, iron, zinc, iodine and potassium. Thus, fish must be taken at least twice a week and non-vegetarians can also have poultry and other lean meats.
An important fact to be noted is that an oily fish must be taken at least once a week as it has a higher amount of omega-3-fatty acid compared to non-oily fish. Examples of some oily fish are salmon, trout, sardines, etc.
- Stay Hydrated
Although taking a healthy diet is very important for your well being, one must also regulate his/her fluid intake. Fluids will keep you hydrated and maintain electrolyte balance. According to a study, about 15.5 cups (3.7 liters) a day for men and 11.5 cups (2.7 liters) for women are recommended.
- Healthy eating plate
You need not be stressed out for calculating your calories every time you eat, just create your eating plate full of essential nutrients:
- Half plate filled with fruits and vegetables (aim for color and variety)
- One-fourth whole grain
- One-fourth of proteins (limit red meat and processed meats)
- Inculcate healthy eating habits in kids
- Be mindful of food items you buy
- Focus on portion sizes
- Take your meal and snacks with your family
- Offer plenty of water and milk
- Monitor your child’s activities
- Encourage oral health habits
DON’TS FOR HEALTHY DIET
- Limit sugary sweetened drinks
Sugar-sweetened beverages contain high levels of sucrose, which is associated with weight gain, obesity, diabetes, heart diseases, tooth decay, gout, etc.
- Eat low salt-low sugar meal
As per set guidelines, not more than 10% of your calorie intake should come from added sugars and no more than 6 grams of salts to be taken per day by adults.
- Don’t go for saturated fats
Saturated fats such as butter, coconut oil or fat found in meat and dairy products can raise your LDL cholesterol levels which can eventually increase the risk of heart diseases and stroke.
- Skip processed food
Processed food tends to contain added sugar and salt which proves to be bad for your health. Thus, your healthy diet must skip such food items for e.g. syrups and jams, chocolate cakes, potato chips, dressing, ice creams, sausages, ham, cheese etc.
- Don’t eat fast or too much
One has to be mindful while eating, as you receive signals from your brain around 20 minutes after you stop eating. Thus, slow eating will help control your appetite and avoid weight gain due to over eating.
- NO to smoking and alcohol
You may suffer from all kinds of health problems if you get addicted to smoking and drinking alcohol. Some common health hazards are listed below:
- High blood pressure
- Liver cirrhosis
- Impaired respiratory system
- Impact on digestive system
- Wrinkles on skin
- Complications during pregnancy
- No need to go over budget
It is very important to understand that following a healthy diet plan doesn’t require expensive food shopping. You may get a lot of cheap and healthy options in the supermarket such as apples, spinach, carrot, pumpkin etc
If an individual is eating well in the daily routine, he/she will fulfill the diurnal requirements of the body and mind.
For more tips and information, download the JoyScore app to enjoy a healthy life filled with positivity and joy.
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