Want to stay healthy? Well, follow a healthy diet. Early to bed, early to rise and regular exercises – all these are important but incomplete without a nutrition-rich diet. It cuts the risk of several chronic and severe diseases and keeps you healthy and happy from within.
If you are planning to make changes in your daily diet, we recommend that you should go slowly. It’s overwhelming to adjust oneself to big changes all of a sudden; instead embrace a few smaller ones for a comfortable start.
Here are some simple ways to make your diet better and healthier:
The pace of eating is intimately related to the potion you take at a time and how likely you will put on some pounds. According to several studies, faster eaters are 115% more likely to become overweight than their slow eating counterparts. Slow eating also promotes thorough chewing and better weight management.
Avoid Refined Bread
Whole grain bread is a healthier option than refined-grain bread. Whereas whole grains offer multiple benefits such as, reduced risk of heart disease, type 2 diabetes and carcinoma, refined bread is linked to several health issues.
Whole grains are rich in fiber, vitamins and multiple minerals such as, iron, zinc, manganese and magnesium. Don’t worry about taste as several varieties of whole-grain bread are tastier than refined bread.
Take More Protein
Protein-rich foods are often considered the best source of power and energy. Protein can negatively influence satiety hormones and food craving and is the most filling of all macronutrients.
Protein-rich nutrients help retain muscle mass, which, in turn, determines your metabolic rate. A high protein intake accelerates calorie burning.
Try to add protein-rich food to each snack and meal. It will curb your food craving for a long time and prevent you from overheating.
Peanut better, beans, nuts, eggs and lean meat are good sources of protein.
Add Egg to Your Breakfast Menu
Eggs have several health benefits, especially if taken at breakfast. It’s a good source of protein and many beneficial nutrients such as, choline that people usually don’t have enough of.
As per several studies on the comparison between different kinds of calorie-matched breakfasts, the egg is the common ingredient placed at the top.
Eating eggs at breakfast will make you feel full longer. As a result, you will eat fewer calories in the next 36 hours. Eggs will provide you with multiple health benefits but prevent you from gorging on food.
Eat Greek Yoghurt
Greek yogurt is creamier and thicker than regular yogurt. Straining helps to remove its excess watery part of milk, popularly called whey. As a result, the end product is richer in protein and fattier than regular yogurt.
Compared to regular yogurt, Greek yogurt contains fewer lactose and carbs and hence, makes a suitable choice for those who are lactose intolerant or stick to a low-carb diet.
Simply put Greek yogurt in place of regular yogurt and some snacks. Non-flavored varieties are much better than flavored types as they might contain unhealthy ingredients and added sugar
Choose Baked and Roasted Foods over Fried and Grilled Varieties
Food preparation methods can have a strong influence on your health. Deep-frying, shallow-frying, broiling, and grilling are the most popular methods of cooking, especially meat and fish.
Unfortunately, dishes prepared in any of these ways are tastier though not healthier. Several potentially harmful toxic compounds are released through these cooking mechanisms and these chemicals are strongly linked to several diseases, including cardiovascular issues and carcinoma.
Baking, simmering, slow-cooking, poaching, boiling, and stewing are cooking techniques that preserve the natural benefits inherent in every ingredient.
You can still enjoy deep-fried or grilled dishes but make sure you do it only occasionally and not daily.
Increase Intake of Vitamin D and Omega-3 Supplements
Vitamin D deficiency is a common problem in many people around the world. Nearly 42% of American people are deficient in vitamin D.
It’s a fat-soluble vitamin important for bone health and the proper functioning of your immense system. Only a few foods are a rich source of vitamin D. Fatty seafood usually has a higher concentration of vitamin D.
Fatty seafood is also a great source of Omega-3 fatty acids that perform several important functions in the human body. Omega-3 fatty acids maintain good heart health, promote brain function, and reduce inflammation.
The American diet is rich in Omega-6 fatty acids that increase inflammation and are also linked to several chronic diseases.
Drink Plenty of Water
Adequate water intake is important for good health. Many studies have proved that taking plenty of water benefits your goals of weight loss and management. Water intake slightly promotes the amount of daily calories you burn.
Water intake before meals can reduce your appetite as well as sugar and calorie intake in older adults and middle-aged people. It’s important for you to drink water and not to replace it with other beverages.
Staying healthy is not rocket science. Following a few simple healthy eating tips religiously is what it takes to accomplish your goal of staying in fine fettle.