You need to make a conscious decision to stay healthy. Once you embark on this path, you will find that you feel great and you do not fall sick as often as you used to. Above all, you will maintain optimal weight for your body mass index (BMI). That is why you need to educate yourself on the do’s and don’ts of a healthy diet. Once you become aware of these ground rules, there will be no stopping you.
To help you embrace health and wellbeing, here are some of the dos and don’ts of a healthy diet that you should be aware.
1. Add Fresh Fruits and Vegetables
Fruits and vegetables provide a balanced diet with all the essential nutrients, antioxidants and fiber. You must include a variety of fruits and vegetables in your diet to supply your body with a mix of nutrients. Keep in mind that as soon as fruits and vegetables are picked, they start losing their nutrients. For this reason, buy only as much you can eat right away. The best place to buy fresh produce is your local market.
2. Eat 5-6 Small Quality Meals
Instead of eating three large meals, you should break down your meals into 5-6 smaller meals. Your meals should include a variety of foods which you can consume at short intervals of the day. From carbohydrates, vitamins and protein rich foods, everything should be included in your meal plan.
3. Portion Control
Going by the old saying that says eat in the right quantity. You should be little calculative towards the quantity of food you eat at each serving. Portion control is the best way to maintain a healthy diet because it discourages overeating. Research has found that people tend to eat more when they are served in bigger plates. Whereas eating in smaller plates tricks your brain into believing that you have eaten a large meal. Portion control dishware is one of the best weapons to fight against obesity since it helps you evenly manage your portion sizes at each meal.
4. Drink Eight 8-ounce Glasses of Water
Water is an essential nutrient required by our body. You should drink water after each hour to make your body a stable one. Set the alarm on your phone for a water reminder and try drinking at least eight to ten 8-ounce glasses of water every day. It would make you feel full as a result you would skip eating junk food. During summer time the intake of water should be increased as compared to the winters to prevent the body from dehydration.
5. Exercise at Least for 30 Minutes a Day
To balance your diet and maintain a calorie control, it is recommended to undergo few cardiovascular exercises for about half an hour every day. If you are a fitness freak, then you can burn your calories by going to the gym or take short walks both during the day and in the evening. Exercises are the most important aspect of a healthy life.
6. Always Eat Heart Smart
Heart centric illnesses and diseases create a void in a human life; therefore the nutritionists always suggest planning a diet which is good for the heart. The cooking oil which is used to prepare food should also be such that is specially derived for the heart safety purpose and will make you eat a healthy heart food.
7. Take a Good Sleep
Sleep though appears to be a normal routine rest that you have to take after the long working hours of the day can prove to be really important in terms of maintaining a healthy diet. Studies have shown that people who are sleep ridden tend to get hungry pangs which result into unhealthy eating habits. It also causes a great impact on the overall health of the person thus making the person sick and lazy.
1. Avoid Eating Junk Food
It’s not a secret that junk food causes obesity and several health complications. But you can’t keep your hands off them because the food companies have developed the taste sensation that keeps you coming back. High level of saturated fat and cholesterol present in junk food increase the risk of high blood pressure and heart diseases. People who eat junk food too often suffer from nutritional deficiency because such foods lack vital nutrients that are required by the body to function properly.
2. Don’t Follow Crash Diet Plan
Crash diets are unhealthy and don’t deliver long-term weight loss goals. Following a crash diet reduces the intake of carbohydrates, vitamins and important nutrients that are essential for the body. Since crash diet is nutritionally unbalanced, it can lead to serious health issues such as slow metabolism, increase the risk of heart attack and stroke. For a healthy physique, you need to combine nutritionally balanced diet with regular exercises.
3. Never Skip Breakfast
Skipping breakfast slows down metabolism. Hence your body burns lesser calories. As a result, you don’t have enough energy to perform daily activities. Starving yourself from breakfast will make you land in the pitfall of eating unhealthy foods to fend off your hunger which will ultimately lead to weight gain. Your breakfast meal should contain carbohydrates, protein and fiber.
4. Say No to Over Eating
Sometimes we so much get tempted towards tasty and delicious food that in a fit of hunger we eat more than required which is a big problem to the tummy. It not only causes problems with indigestion, vomiting and gastric pain but also impacts the liver as well as small intestine of the body. Always be a little patient while eating your favorite food.
5. Avoid Sugar
Sugars are another major threat to the body and should be consumed in less quantity. Though we all have a sweet tooth, it should be kept hidden to survive for longer years of life. Sweet and sugary sodas will add on to the increase in your daily calorie intake.
6. Never Eat Food in Haste
For a healthy diet, you should eat in a calm and patient manner. Avoid eating food while standing or watching television as the chances are that you might end up eating food without chewing it properly. Also, reports claimed that eating food while watching TV would lead to the addition of more calories in the daily diet of the person.