A specific regime has to be followed throughout the day. Healthy diet helps your body as well as mind to function well. It automatically gives you more energy, power and stabilises your mood in spite of being a hectic day. The effect is not only to maintain a control over your body weight, but there is happiness altogether which helps in fighting depression, anxiety or stress.
There are no hard and fast rules to apply, all you need are just some simple tips and there you go. So, start scrolling to know what are they!
#1. Small changes to healthy eating
A little change in habits is the first step to start with for a healthy diet. Start drinking a lot of water and add salad to your daily diet plan. Water is anyway good as it has the essential role to balance both mind and body. You can choose an alternative of unhealthy food to healthier ones.
Try to focus more on fresh ingredients and avoid packaged and processed foods. It’s very important to be aware of what you are eating. The more healthy food you eat, more is the chance to feel better.
#2. Reduce sugar
Sweets are delicious, but excessive intake of the same can be dangerous for your health. Excessive intake of sugar mostly leads to diabetes, weight gain, and depression. Sugar is also hidden in foods such as bread, cereals, mashed potatoes, low-fat meals, fast food, and ketchup.
Many of us make mistake of replacing healthy sources of saturated fat such as whole milk dairy with refined carbs or sugary foods. Cut down on the amount of candy and sweets you eat is one of the ways to reduce your sugar intake.
#3. Eat plenty of fruits and vegetables
This has been told by almost everyone as doing this actually makes a difference in your healthy diet. You must really eat lots of fruits and vegetables as they are low in calories and nutrient dense. Veggies and fruits are basically packed with vitamins, antioxidants, minerals and fibre. You should focus on eating minimum of five servings of fruit and vegetables daily. It will naturally fill you up and help you cut back on unhealthy foods.
So, have berries in breakfast, eat fruit for dessert, or you can also snack on vegetables like carrots, cherry tomatoes, lettuce or broccoli. Naturally sweet vegetables, such as corn, carrots, beets, sweet potatoes and onions add healthy sweetness to your meals and reduce cravings for added sugars.
#4. Bulk up on fibre
Eating foods high in dietary fibre helps in lowering the risk for heart disease, stroke, and diabetes, and also lose weight. Depending on your age and gender, I personally recommend at least 21 to 38 grams of fibre per day for optimal health. Many of us are doing mistake of not taking the right amount of it in diet.
The more natural the food, the higher it is in fibre. Good sources of fibre include whole grains, cereals, barley, beans, oat meals, and nuts, vegetables such as carrots, celery, and tomatoes and fruits namely apples, berries, citrus fruits, and pears.
There is no fibre in meat, dairy, or sugar. An easy way to add more fibre to your diet is to start your day with a whole grain cereal. Since fibre stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fibre also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fibre, you will also have more energy for exercising.
#5. Eat healthy carbs and whole grains
Choose healthy carbohydrates especially whole grains for long-lasting energy. Whole grains are rich in antioxidants, which help to protect against heart disease, certain cancers, and diabetes. Healthy carb includes whole grains, beans, fruits, and vegetables.
They can be easily digested, helping you feel full for a longer time, and keeping blood sugar and insulin levels stable. Unhealthy carbs are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fibre, and nutrients.
#6. Put protein in perspective
Protein gives us the energy to keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we grow old.
Eat plenty of fish, chicken, or plant-based protein such as beans, nuts, and soy. Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy, and soy products. Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.
#7. Watch your salt intake
Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day.
Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. You should buy unsalted nuts and add a little of your own salt until your taste buds are accustomed.
Author: Gaurav Dawar