Many people are still confused when it comes to dieting, health, and nutrition. Several myths are surrounding the topic and even experts in nutrition tend to hold opposing views. A healthy diet is one that has been scientifically proven to deliver nutritional benefits and lower the risk of chronic conditions whilst keeping your weight and body in a healthy state. Such a diet should contain various types of foods to allow you to have enough intake of virtually all the nutrients that the body needs.
Below are important tips to help your body gain all of the essential nutrients you need to stay healthy.
Avoid Drinking Sugar Calories. There is a reason sugary drinks are often referred to as ‘empty calories’. They can easily make you add weight and the brain is unable to measure calories from liquid sugar, in the same manner, it does from solid foods. Drinking soda and other sugary beverages can result in your body accumulating more total calories. This is commonly associated with obesity, heart disease, type 2 diabetes, and several other lifestyle diseases.
Avoid Junk/Processed Food. Junk or processed food has been associated with several health problems, including obesity and diabetes. The sugars, salts, and fat in these foods trigger pleasure centers, thereby tricking your brain into thinking you are hungry. As a result, overeating results in food addiction. They are low in protein, fiber, and micronutrients but high in refined grains and processed sugar. They will only give you empty calories. Therefore, eat real food instead and promote healthy living.
Choose Whole Grain Over Refined Bread. Opting for whole-grain bread instead of refined bread can make your regular diet healthier. Whole grains are associated with various health benefits, including a reduced risk of heart disease, type 2 diabetes, and even certain types of cancer. They are also rich in fiber and B vitamins. Several minerals, including iron, zinc, manganese, and magnesium, have also been found in them.
Add Fatty Fish to Your Diet. Fatty fish like salmon can be a great source of omega-3 fatty acids, healthy fat, and high-quality protein. Eating fish has been associated with a lower risk of dementia, heart disease, and even depression.
Increase Protein Intake. When you think about nutrients and healthy dieting, protein always tops the list. It is often recommended because of its ability to influence hunger/ satiety hormones. Increasing your protein intake can reduce your overall daily calorie intake. It is also helpful in retaining muscle mass, which typically affects your metabolism rate. If you want to retain muscle mass as you age or lose weight, incorporate more protein into your diet. Other sources of good protein include lean meat, dairy products, eggs, beans, peanut butter, and nuts.
Drink Plenty of Water. This is perhaps one of the most important aspects of nutrition because at least 80 percent of our body is primarily water. Drinking water has been associated with numerous benefits, including weight loss, weight retention, and high metabolism rate. Drinking water before eating your meals can significantly lower your appetite, thereby causing you to consume fewer calories. Rather than drinking soda and other sugary beverages, you should resort to drinking plenty of water.
Get Enough Sleep. Many people know that they should be getting sufficient and high-quality sleep but still ignore that fact. Poor sleep can fuel insulin resistance, lower physical and mental performance, and interrupt your appetite hormones. You also risk gaining weight and becoming obese if you don’t have enough sleep.
To achieve good nutrition, you should be eating real food and avoid junk/ processed foods. Your eating habits have a significant role to play in your overall health. Also, drink plenty of water and have enough sleep.