Eating healthily is all about creating a balance and avoiding some things that cause damage to our health. It’s also important to recognize what we are putting into our body and in what amounts because excess of anything could be just as bad as deficiency of something.
All humans have to eat. It helps us to grow and maintain a healthy body. But as we grow older, our requirements for food change. When we are younger, we can eat a large variety of foods, but as adults, or seniors, we must watch what we eat.
Fast food and indulgent food should be enjoyed, but only occasionally – it’s important to remember that a balanced diet is very important for health. Make healthy food a priority in your life, you will love how it makes you feel
Here are 13 tips for a healthy life:
1. Eat a balanced diet
Make eating a healthy balanced diet your first priority, that includes each one of the food groups in the correct proportions
2. Understand what you’re eating
Make an effort to learn about the food you’re eating; what are you eating and how it affects your body. We all need to understand where food comes from
3. Eat nourishing calories
You make sure that the majority of your energy intake comes from nutritious calories that also provide your body with nutrients like protein, vitamins, minerals, fiber, and good fats. Avoid empty calorie
4. The bulk of food consumption
Your bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
5. Don’t skip breakfast
Breakfast kick-starts your metabolism and helps you to be alert and awake throughout the day. Make sure you always start your day with a nutritious breakfast.
6. Read the small print
It’s important to read packaging correctly. Be aware of the recommended portion sizes, and the sugar, salt, and saturated fat contents.
7. Minimal snacking.
People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
8. Drink more water
Water is an essential part of your diet. Drink plenty of water and avoid empty calories from things such as fizzy drinks, energy drinks or juices with added sugar. Eat your calories don’t drink them.
9. Keep active
Exercise is an extremely important factor in staying healthy so try to be as active as you can.
10. Sleep well
Make sure you get enough sleep – it’s an essential part of being healthy and directly affects how well we are able to learn, act and grow in life. While we’re asleep, our bodies have that all-important time to repair.
11. Variety is key – Various foods
Fill your diet with a wide range of fruits, vegetables, lean meats, fish, eggs, pulses, nuts, seeds, whole grains, and naturally low fat dairy foods. When it comes to fruit and vegetables, different colors provide your body with the different nutrients it needs to stay strong and healthy – it’s not just greens that are good for you!
12. Cook from scratch
This is one of the most important life skills you can learn. It allows you to have complete control of what goes into your food.
13. Control portion size
Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
Cooking tips: Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
7 Things to Avoid
- Avoid sodas and sugary drinks: Too much sugar will add excessive calories in your diet. Drinks may not be a good choice as they make some people hungrier and increase food consumption.
- Avoid eating a large meal before bed: to decrease gastro esophageal reflux and weight gain.
- Avoid rewarding children with sugary treat: such a pattern may become a lifelong habit for people.
- Avoid heavy meals in the summer months, especially during hot days.
- Avoid using grease or frying foods in grease: the less fat you eat the less fat you’ll get.
- Eat mainly fruit and vegetables: when hungry reach for fruits or nuts, and avoid fast food or potato chips, that are high in cholesterol or sodium. Also reduce intake of meat and dairy products.
- Avoid eating raw or under cooked meats of any type. Raw meat could make you sick.
- Avoid emotional eating: If a you are angry or depressed, eating might feel fulfilling. However, eating will not solve any problems, it usually makes things worse.
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Source: Nourish the Planet
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