Healthy Diet Tips to Stay in Shape and Healthier
If you think that developing a healthy eating habit is
something confusing and restrictive, you may need to change your mind. In fact,
the essential step is actually to eat foods that are mostly derived from
plants. It means that you need to focus on fruits, vegetables, legumes and
whole grains. Then, don’t forget to limit your intake on highly processed foods
as well.
In case it still seems confusing for you, this article will
show you some healthy diet tips that will help you to have a daily healthy eating
habit. Not only help you to stay healthy, this diet tips can help you to stay
in shape as well. So, let’s check this out!
First: Know what to eat
Let’s begin from what you need to eat for your daily diet.
Since you decide to develop a healthy diet, there are some points that you need
to take into account when it comes something that you are supposed to eat.
Choose a variety of foods
Consuming a variety of foods is one of the keys for a
healthy diet. In order to make sure that your body gets all of the nutrients
and substances it needs, you have to make sure that you consume various foods.
Moreover, it can also be helpful to limit your contact to any toxic or
pesticide which can be present in a certain food.
Mind your portion
Then, it is also important for you to watch your portion. It
is no doubt that you may be able to eat all the spinach and broccoli you want
since these two are considered to be very healthy food that we can have.
However, when it comes to high-calorie foods, it is no secret that you need to
control your portion.
It is better for you to limit your portion when it comes to
a food that is styled in high calorie. When you are shopping your meal outside,
don’t order something that is labeled ‘super’ in term of size since you will
double your intake on calorie. Then, when you are eating in restaurant, make
sure to opt for appetizer rather than an entrée.
Eat plenty of produce
Next, you have to eat plenty of produce as well. Try to aim
for two and a half cups of veggies and then two cups of fruit every day
especially if you are on 2,000 calorie diet. In case you consume more calories,
it means that you are better to aim more veggies and fruits too and vice versa.
Include produce with various colors to make sure that you
get all of the benefits. Involve orange, green, blue/purple, yellow and also
red produce. The nutrients as well as other compounds available in these
produced are likely to help you combat particular types of cancer as well as
other diseases.
Have more whole grains
Minimally, half of your grains are better to be whole
grains. It means that on this healthy diet tips, you can aim for something like
barley, oats and whole wheat. Whole grains are known to provide all the
nutrients that our body need. When shopping for whole grains, make sure that
you select the one that is labeled ‘100 percent whole grain’.
Enjoy more fish
Fatty fish, avocados, vegetable oils and then nuts are known
to provide healthy unsaturated fats. Even though these foods are considered
high in calorie, they are not likely to promote weight gain since they are
satisfying. Then, when it comes to fish especially fatty fish, you must have
known that they can help to diminish the risk of heart disease since it offers
high amount of omega-3 polyunsaturated fats.
Second: Know what to limit
In addition to the foods that you need to enjoy, there are
other foods that you are supposed to limit. Here are some of the foods that you
need to limit for healthier body.
Limit sugar and refined grains
It is sad but true that refined carbohydrates that you find
in white bread, most snack foods and regular pasta have little or even no
dietary fiber. When you are shopping, keep an eye on food that is labeled with
wheat flour which is also called white, enriched or refined flour.
Furthermore, it is also better for you to limit foods that
have added sugar like candy and soda. This is because these foods are known as
the resource of empty calories which contribute to unhealthy weight gain. A lot
of sugary foods are high in fat as well, so those foods are very rich in
calorie.
Cut down on animal fat
On your healthy diet program, it is also recommended for you
to limit the intake of animal fat. Saturated fats particularly from processed
meat and red meat are found to be able to improve the ‘bad’ LDL cholesterol. To
cut down on this food, you can opt for skinless poultry, lean meats and low-fat
or nonfat dairy products.
Watch out trans fats
Trans fat are provided by partly hydrogenated vegetable oils
which are utilized in various processed foods like snack foods, commercial
baked goods and also stick margarines. You can also find this substance on fast
foods like French fries.
Trans fat are known to raise the ‘bad’ LDL cholesterol while
reducing the ‘good’ HDL cholesterol. That’s why this substance is frequently
linked to higher the risk of heart disease.
Limit alcohol
If you can avoid alcohol, at least you need to drink it in
moderation. It means that you need to drink no more than one in a day. When you
get older, you even need to drink less. When you drink alcohol in moderation,
it may offer you health benefit. However, too much intake of alcohol can drive
you to certain type of cancers.
Those are several health diet tips that you can follow in
order to stay in shape and get the most of your healthy body. The last but not
least, you need to mind your mental health too for a healthier and happier
life.
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