To eat healthily does not necessarily mean to starve oneself or to deprive ourselves of the food we love but it is about feeling good and having enough energy in order to be as happy and healthy as possible. This entails learning some basic things about nutrition and using it in the best possible way. Thus, here are some guidelines for planning in advance and not only creating but also maintaining an appetizing and healthy food regime.
1. Planning. Plan a healthy diet as a gradual process, a series of small, convenient steps and not as a drastic change.
- Start slowly, as changes to eating habits need time. Try making small steps, as for instance using olive oil instead of butter while cooking.
- Every change is relevant. Don’t forget that the long-term goal is to feel good, and ultimately, to lessen the danger of disease and cancer.
- Drink a lot of water. Water flushes out our body of toxins and a lack of it can cause low energy, fatigue and even headaches.
- It is relevant to exercise. Think of this like an additional factor to your diet regimen, as the benefits are huge.
2. Moderation. It seems the essential base of any wholesome nutrition plan is moderation. The body requires a balancing of proteins, carbohydrates, vitamins, fat, fiber, as well as minerals to sustain health.
- Don’t deprive yourself of any food. If you have a craving for sweet, overly salty, or other unhealthy foodstuffs, begin by cutting the sizes of the portions.
- Reduce your portions. It seems serving sizes are getting increasingly bigger, so when eating out, opt for a starter instead of an entrée.
3. What is relevant is the way you eat, not just what you eat. Healthy eating habits can be learned. Food is nourishment and not just something to be gulped down for energy.
- Chew food slowly. It is wonderful to discover the joy of eating.
- Listen to the body. Stop eating before you feel completely full.
- Never omit to eat breakfast. A good breakfast can get the metabolism going, as can eating small meals during the day.
- Don’t eat at night. Eat dinner earlier during the day, as eating when you are the most active can help regulate weight.
4. Consume lots of fruits as well as vegetables. Fruits and vegetables are the basis of a healthy diet, as they have very little calories and are full of vitamins, fiber, antioxidants, and minerals. Eat greens, sweet vegetables and fruits such as berries.
5. Ingest healthy carbs as well as whole grains. Healthy carbs are beans, whole grains, etc. and keep blood sugar stable. Whole grains are barley, whole wheat pasta, millet and brown rice.
6. Benefit from healthy fats but avoid those which are unhealthy. Consume monounsaturated fats from canola, olive and peanut oil, and nuts and seeds. Also add polyunsaturated oils, including omega-3 as well as omega-6 fatty acids, which can be found in all kinds of fish, corn, soybean and walnuts. Avoid saturated fats from animal sources and trans fats which are contained in processed foods.
7. Protein. It is protein which gives our bodies the needed energy to keep going. The protein in food is broken up into twenty amino acids, which are really the building blocks of the body for energy and growth, as well as being key for sustaining tissues, cells, and organs.
8. Calcium is necessary for healthy bones. Calcium is a key building block for enduring bone health. The sources are cheese, yoghurt, vegetables, and milk.
9. Limit your sugar and salt intake. Sugar can enhance health and weight problems. It is best to avoid all sugary drinks and to consume naturally sweet food such as fruit or peppers. Also, most of us take in an excess amount of salt, which can cause high blood pressure. It is best to avoid processed foods and snacks.