Guide to Eating Healthy
A healthy diet is crucial to foster a healthier lifestyle. Many people have the mistaken notion that if you work out regularly you can eat whatever you want. This is not true!
Eat healthier foods without spending too much money or precious time. With a little bit of determination and creativity, you can come up with dishes that do not only look good but also taste better.
Here are the basic guidelines to help you eat healthily:
Always read the nutrition labels before you buy.
The front side of any food packaging can be all promising but check on the flip side. Read the label for ingredients, nutritional data, and other facts. Always checking the label is a great way for you to find out if there are unnecessary ingredients added to your favorite food.
When you eat, try to sit down and savor your meal. Mindful eating helps as it takes for our brain approximately 20 minutes to process the idea that we are already full. Medical studies reveal that when you eat food like there’s no tomorrow, chances are you are going to eat past the full state and end up stuffed and bloated.
Never skip meals.
Eating regularly throughout the day allows your metabolism to move at full speed and inhibits any drops in energy, keep you focused and alert, give you a steady weight as you will not find the need to overeat or binge later in the day. Eat with at least a 3-4 hour interval.
Eat food you can actually grow.
Eat whole foods and produce that you can grow from your backyard. Potatoes, eggs, avocados, etc. They are all-natural and without any added preservatives or additives. The processing of foods takes away necessary nutrients such as fiber and other antioxidants. Not to mention the fact that processed foods are very much high in sugar and sodium.
Drink lots of water.
Do not underestimate the power of water in your diet. Water is a universal solvent, it can cleanse the body, flush out toxins, and keep you hydrated at all times. When you are hydrated, the organs in your body also benefit and this can help you look younger and less stressed too.
Choose real fruit over artificial fruit flavoring.
Fruits are healthy, but not the artificial fruit flavoring added to your food or beverages. They can do you more harm than good. These additives are frequently laced with chemicals and other unhealthy substances, so steer clear of any of these.
Eat meat that is 100% natural and unprocessed.
You must eat 100% all-natural meat and avoid processed food as much as possible. Chicken is good, but when it has been turned into a chicken nugget, who knows exactly what’s inside it. When you opt for processed meats such as sausages, you actually are downing sodium and artificial additives instead of healthy minerals and nutrients. Stick to the natural and organic meat straight from the butcher.
Take small, frequent meals.
Choose to have a healthy snack in between the main meals of the day. Going too long in between before eating can lead to overeating in the long run. Find snacks that are high in fiber, protein, and complex carbohydrates to offer you the energy and keep you satiated until the next meal.
Create a meal plan.
Establishing a meal plan for a week or month can help you and your family to eat better and healthier. It saves you money, time, and stress as well. When you create a meal plan on your own, you learn which foods to consume as well as determine what sort of food you should get that are guaranteed safe, healthy, and nutrient rich.
For recipe and menu inspiration, you can always go online and check blogs and websites featuring healthy dishes that you can follow. Meal plans are economical too as it cuts the risk of overspending. You are encouraged to eat at home or consume home cooked meals.
Cook at home more often.
Whenever you prepare the dishes yourself, you know exactly what ingredients go into your food and you make really conscious choices about what you eat. You will also be raising children who will prefer home-cooked meals over fast food in the long run.
Focus on Variety and Quality of Food
To ensure a healthy balanced diet you need to choose a variety of foods from the five food groups. Eating them in the right proportion will help you keep your weight under control. By eating healthy fewer calories a day and exercising frequently you will be creating a calorie deficit which you need for consistent weight loss. It is important to eat the right type of foods to feel fuller for longer periods of time whilst getting all the nutrients you need to stay healthy and active while eating healthy. Your weight loss can be enhanced by adding Burniva to your equation. Burniva can help you achieve your goals by;
– Binding to fat cells and enhancing removal of fat
– Increasing your energy for an increased volume and better quality of training
– Counteract decrease in metabolic rate whilst creating this calorie deficit
The Six main food groups
Meat, fish and alternatives
Protein is essential for growth and repair. These protein-rich foods are also good sources of iron, zinc and B vitamins. Alternatives include foods such as eggs, beans and lentils. Choosing leaner cuts of meat, removing the skin from chicken and using low fat cooking techniques will help reduce total fat intake from the group. Aim to eat two portions of fish a week such as salmon and trout as they are rich in omega-3 fatty acids.
Bread, rice, pasta, cereals and potatoes
These starchy carbohydrate foods provide us with energy and other nutrients including iron and other B vitamins. Best choices are unrefined types that are higher in fibre content. These will make you feel fuller for longer and help you control your hunger. This food group should make up a third of your daily food intake.
Fruit and Vegetables
Fruit and vegetables are generally low in fat and calories and therefore a good substitute to snacks such as cake and biscuits. Since they contain a lot of water they help you control your calorie intake whilst providing a variety of vitamins, minerals and also fibre. Another third of your daily food intake should consist of this food group.
Milk and dairy foods
Milk and dairy foods are also a good source of protein, vitamins and minerals and contain the richest source of calcium in the diet. Best options are skimmed or semi-skimmed milk which contain just as much Calcium, protein and B vitamins.
Foods containing fat and/or sugar
Most of us eat more than we should from this group. Although these foods provide energy, they offer little nutritional value. It is best to limit the intake of foods containing fat and sugar as much as possible. Try to drink water or low-fat milk instead of sugar-rich drinks.
Regular water consumption is important for our health and diet and is essential for many functions in the body such as it aids in digestion, the absorption of food and the carrying of nutrients and oxygen to the cells in the body.