What’s the secret to maintaining a healthy diet? It’s not that hard. All you need are some simple tips and tricks to make your life easier, more enjoyable, and healthier. Some of which are as follows:
1. Eat plenty of fruits and vegetables
Fruits and vegetables are the best sources of vitamins, minerals, fiber, enzymes, and other chemicals that protect cells from damage. When you eat fresh produce daily or close to it, your diet will naturally be higher in many vitamins than normal guidelines for a Western diet. This means you’ll have more reserves when life takes a toll on your body. Fruits and veggies also contain thousands of bioactive chemicals that function as antioxidants or other protective molecules within the body.
2. Eat more beans, peas, lentils, seeds, and nuts
There are lots of phytonutrients in legumes–that is, beneficial plant chemicals not classified as vitamins or minerals. Beans and lentils are super-concentrated sources of fiber, protein, vitamins, minerals, and other beneficial plant chemicals. In legumes especially is a family of phytonutrients called saponins, which may help prevent cancer. Peas have been shown to lower cholesterol levels as well as beans. Many seeds besides those from grains have been shown to have health effects as well. These include flaxseed, pumpkin seeds, and sesame seeds. Many nuts may be a good choice for a snack in moderation due to their good fats and other factors that promote health, thus helping maintain a balanced diet.
Learn more: The Effect Of A High Protein Diet On Diabetes
3. Don’t skip breakfast
It is quite common nowadays for people to skip breakfast regularly. Skipping breakfast really makes one feel tired and sluggish in the morning.
Breakfast can be a very important meal of the day, if you take time to think about it, skipping breakfast regularly is actually not healthy at all! A good nutritious breakfast has been associated with numerous health benefits such as weight loss, better productivity at work, and certainly a healthier day overall.
4. Eat more unrefined plant foods
The refining process strips away many vital nutrients. For example, whole-wheat flour contains all the essential amino acids and other nutrients necessary to properly nourish the brain and nervous system. Refined white flour has had the germ and bran removed, which also removes fiber and B vitamins (thiamin, niacin, pyridoxine). This can lead to many nutritional deficiencies that are not visible on the surface but nevertheless weaken the body in subtle ways. The refining process also removes much of the food’s flavor.
Supplementation is a good way to get nutrients that are not found in large quantities in any one food. In addition, supplementation may be necessary for some people if their nutritional needs are great, or they have a poor diet. Example: Horlicks’s protein powder which is rich in iron. Supplements may also help support the body during cancer treatment and recovery.
6. Do not overeat
Overeating may result in obesity and a host of other diseases. The body has a certain capacity for the amount of food it can process. When you eat, your stomach gradually fills up–and as that happens, it sends messages to the brain saying, “I’m full! Stop eating!” Continuing to eat beyond this point can not only result in obesity but also contributes to malnutrition because the excess calories ingested are not used but are stored as fat.
7. Eat smaller portions of meat
Animal products have been linked with higher rates of cancer, heart disease, and obesity. Choosing to eat less meat may contribute to a healthy weight by reducing saturated fat intake, thereby lowering insulin resistance which can cause up to 95% of diabetes, 90% of strokes, and 50 % of heart attacks. And this can also reduce your risk for cancer. A diet high in animal products, saturated fat, and cholesterol contribute to atherosclerosis (hardening of the arteries), which increases the risk of heart disease.
In conclusion, a balanced diet is an effective way to maintain your health. A diet consisting of fruits and vegetables will help you get the vitamins and minerals you need while also providing dietary fiber for healthy digestion. These tips should be helpful in maintaining a well-balanced diet that provides all necessary nutrients for good physical and mental health.