WHO (World Health Organization) suggests better nutrition improves health for people of all ages, lowers the risks of illnesses, promotes immunity and increases longevity.
Common people are often trapped into the dilemma of what to eat and what to avoid. Furthermore, mouth-watering fast foods often end their resolution of taking ‘Only Healthy and Not Spicy’ foods. Though breaking the promises once in a blue moon won’t do much of harm, but making it a habit will surely take you off the track.
This article compiles research-backed nutrition advices to help you enjoy a healthier lifestyle. Navigate through the article to know the tips.
Tips for Diet
Increase Your Protein Intake
Make sure to take protein with every meal as it will help stabilize your blood sugar level. Nutritionists claim that high protein-rich diet is very good for people with type 2 diabetes.
According to a research, managing blood sugar positively impacts weight control and overall cardiovascular health.
Eat Whole Grains
The American Heart Association recommends that we should replace refined grains with whole grains. Whole grains are rich sources of Vitamins B, fiber and iron. These nutrients provide your body with multiple benefits that include blood flow improvement, blood sugar management and immune system regulation.
Eat Oily Fish
Oily fishes are rich in omega-3 fatty acids which are essential for gene expression, cell signaling and eye and brain development. According to some studies, omega-3 fatty acids can curb the risk of cardiovascular diseases to some significant extent.
Nutritionists also claim that omega-3 fatty acids have anti-inflammatory properties that help manage Parkinson’s Disease, Alzheimer’s Disease or other degenerative diseases if diagnosed earlier.
Eat Lots of Greens
Include dark green leafy vegetables in your regular diet as these are the richest sources of essential nutrients such as, antioxidants, vitamins and minerals. Leafy greens contain folate and vitamin K. Vitamin K helps protect against osteoporosis whereas folate prevents different types of cancer.
Include Rainbow in Your Diet
Eat a wide variety of colorful fruits and vegetables. It will help you get the benefits of different antioxidants including anthocyanins and carotenoids, which are good for your health.
Use Extra Virgin Olive Oil
Extra virgin oil is extensively used in Mediterranean Diets. As per a 2018 health report, it offers multiple benefits for your blood pressure and weight management goals. You can add it to vegetables, salads or even use it while cooking at low temperatures.
Include Good Fats
Contrary to popular myths, fats are not always bad for health. It is only Trans Fats that harm your body. Avoid Trans Fats, cut down intake of saturated fats and replace these with unsaturated fats which are abundant in vegetable oils, avocado and oily fishes.
Eat Foods High in Fiber
Foods rich in fiber reduce blood cholesterol level and lower the risk of cardiovascular diseases, type 2 diabetes and obesity. Whole grains, pulses, vegetables and beans are good sources of fiber.
AHA suggests that replacing red or processed meat, deserts or French Fries with one serving of nuts every day prevents long-term weight gain and promotes overall health. Brazil Nuts, particularly, help you feel fuller and also balance your blood sugar.
Eat Pulses and Beans
Pulses and beans are good sources of plant-based protein. These are rich in vitamins, minerals and fiber.
Increase Plant-Based Diets
Plant-based diets prevent you from becoming overweight or obese. According to doctors, obesity is strongly related to many diseases including heart attack, stroke, arthritis and different type of cancer.
Tips for Drinks
Water is the best fluid your body needs for dehydration. Drink plenty of water to keep yourself dehydrated and eliminate toxins from your body. Water offers several health benefits including weight management, as per the Centers for Disease Control and Prevention (CDC).
It needs not to be plain water always; you can add mint leaves or citrus slices to enhance its appeal.
Enjoy Herbal Teas
Herbal teas have antimicrobial properties. They are good for taste and health as well. Enjoy herbal tea several times a day and keep yourself hydrated.
According to a 2017 study, moderate coffee consumption (between 3-5 cups) a day keeps many diseases at bay, including
- Type 2 diabetes
- Cardiovascular diseases
- Parkinson’s disease
- Alzheimer’s disease
However, doctors suggest that lactating people and pregnant women should cut down their coffee intake to only 2 cups per day.
What You Should Avoid
- Sugar Intake
- Sugary Drinks
- Alcohol (Drink in Moderation)
- Processed Food
- Red and Processed Meat
Adopt Other Healthy Habits
- Be Mindful of Portion Size
- Take a Vitamin D Supplement
- Use Herbs and Spices
- Do Fasting to Give Your Digestive System Some Rest
- Prepare and Maintain a Food Journal
- Eat Mindfully
Proper nutrition builds your muscles, bolsters your immune system and makes you healthy. Taking a nutrition-rich diet is a part of healthy lifestyle. You can always start a healthy journey on the right nutrition track. However, the earlier, the better! Make some small changes in your daily diet; that will surely do you great favor. Also keep in mind other important aspects such as, daily activities and exercises, good sleep and stress management to stay healthy.