Many people think that creating a healthy eating habit is a daunting task and quite restrictive. The most important thing is to consume foods obtained from plants, such as fruits, vegetables, legumes and whole grains. Try to stay away from highly processed foods. Here are keys to creating a healthy diet:
A healthy diet involves eating a wide range of foods
It’s good to know that not all nutrients that contribute to good health have been discovered. That’s why consuming a wide variety of foods increases your potential of getting all the necessary nutrients required for good health and wellbeing. On top of that, it will reduce the number of toxic substances into your body if you have a habit of eating a particular food.
Portion size will determine if you are maintaining a healthy diet or not
You might decide to eat a lot of vegetables, which is excellent. But when it comes to high-calorie foods, it’s critical to observe portion control. We all know that in the past few years, portion sizes have gone up. When in a restaurant, it’s a good idea to go with an appetizer as opposed to an entrée and desist from ordering things that have been supersized. Make a point to check serving sizes when looking at food labels to know if you’re supposed to double the calorie or not.
To have a healthy diet, eat a lot of fresh fruits and vegetables
For a 200 calorie diet, target two cups of fruits and two and a half cups of vegetables every day. If you prefer a lot of calories, increase the number of fruits and vegetables. And if you prefer less than 2000 calories every day, reduce the number of fruits and vegetables. When eating fruits and vegetables, be sure to include different colors, such as red, green, blue and orange. Fiber and other contents in fruits and vegetables can help prevent cancer and other deadly diseases, which is why nutritionists’ advice to opt for whole fruits against fruit juices.
Including a lot of whole grains constitutes a healthy diet
Nutritionists advice to include a lot of grains in your diet and half of them should be whole grains like whole barley, wheat, and oats. The good thing about whole grains is that the bran and germ are intact, which means you’ll get all the fiber and nutrients necessary for good health from them. When checking out any food product label, ensure that it has 100% whole grain or 100% whole wheat. If you don’t find those, just go with a whole grain if it’s the first ingredient.
If you want to create a healthy diet, minimize refined grains or added sugar
Refined grains used to make pasta, white bread and most snack foods have a lot of their nutrients stripped off. Also, eat fewer foods that have added sugar in them, for instance, candy and soda. They contain empty calories that only contribute to weight gain. A lot of foods with added sugar are laden with fat, which makes them calorie-laden.
Include more fish and nuts to get a healthy diet
Unsaturated fats are good for your health. Fatty fish, nuts, vegetable oils and avocados supply abundant unsaturated fats. Research has revealed that while these foods contain a lot of calories, they contribute to weight gain because they tend to be satisfying. But nutritionists recommend them over other high-calorie diets. For example, fatty fish helps minimize the possibilities of heart conditions.
Other things you should do to maintain a healthy diet is to cut back on animal fat, avoid trans-fat, increase potassium, maintain a low amount of sodium, monitor your vitamin D and calcium intake, limit alcohol intake, avoid supplements and enjoy your food. If you observe all this, you’ll have the best health in the world.
— Wight Loss (@OnFitnessHealth) 26 de abril de 2018