Make Healthy Eating a Part of Your Lifestyle. Here’s How!
According to a report by the Center for Science in the Public Interest, the United States of America registers a yearly death rate of 6,78,000 because of poor nutrition, which leads to several types of diseases such as cancer, type 2 diabetes, and many more. Unfortunately, the numbers do not end in the United States alone.
In almost every country, lack of time and awareness force people to consume meals that can be prepared in less time; meals that do not offer proper nutritional value and are often unhealthy. Therefore, to help you chalk up a healthy lifestyle, here’s a roundup of meals that you must consume.
Fruits and veggies
Increase the intake of fruits and vegetables daily. You can consume little portions of fruits and vegetables throughout the day. Try to consume fresh fruits and vegetables instead of canned ones. You can also consume juices, but do not consume more than 150ml a day.
Have grains
Consume more grains than flour. Grains contain high-fibre starchy carbohydrates, which keep your bowels healthy and also reduce your hunger. Remember, you need to create a balance between the calories you consume and the energy you use.
If you consume too many calories and do not burn them, your body will accumulate fat. Therefore, keep a tab on your calorie intake. For men, it’s ideally 2,500 calories per day, whereas, for women, it’s 2,000.
Eat fish if possible
If you are a non-vegetarian, consuming fish should not be an issue. Fish are high in Omega-3 and prevent heart diseases. In a week, you must have fish at least once. It is important to have both oily (salmon, mackerel) and non-oily (cod, tuna) fish.
Cut on fat
Fatty foods increase cholesterol, which leads to various types of heart diseases. Fat is an important part of our diet, but go easy on foods such as butter, cheese, cream, biscuits, cakes, and meats with fatty cuts. Milk too contains fat; therefore, go for fat-free or low-fat milk.
Limit your intake of salt and sugar
Eating sugary foods leads to obesity and tooth decay. Therefore, the less sugar you consume, the better it is. Instead of using crystallised and processed sugar in your food, you can add natural sugars like honey or muscovado sugar, which contains molasses.
On the other hand, salt contains sodium, and too much is bad for your health because it can cause stroke and high blood pressure. Himalayan or rock salt is a perfect alternative.
Change how you eat
Develop good eating habits. Stop eating just because you are bored, and when eating, chew properly and gulp it down slowly. Avoid eating leftovers straight from the refrigerator because they might grow bacteria. Eat small portions at a time and start consuming warm water because it opens up your veins and promotes blood circulation.
Last but not least, drink at least four litres of water a day.
