Healthy eating is often regarded by many as a matter of strict dietary control, which includes avoiding certain foods and watching your weight. Rather, it is all about balancing your dietary intake to improve your outlook, increase your energy, stabilize your mood, and feel great. There is a lot of information that is confusing because of the conflicting content that it presents about proper dietary intake. But with the following tips, you can avoid the confusion and stay healthy.
Eat More Fresh Vegetables and Fruits
Vegetables and fruits are a rich source of minerals, vitamins, fiber, and antioxidants. Also, they have low caloric values, and you do not have to worry about your caloric intake. A serving of vegetables and fruit of at least half a cup is recommended five times a day. Eat the fruit and vegetable servings so as to feel full and reduce the intake of unhealthy foods.
Consume Whole Grains and Healthy Carbohydrates
Carbohydrates from foods such as white rice, refined sugars, white flour, and grains that have been refined are unhealthy because they get quickly digested causing sudden increases in energy and blood sugar. Instead of eating refined carbohydrates, always choose healthy non-refined carbohydrates that are rich in fiber. Healthy carbohydrates can be found in whole grains, which are also rich in antioxidants and phytochemicals.
Increase Fiber Intake
Fiber is good for digestion, and it can help reduce your risk of diabetes, stroke, and heart diseases. Your fiber intake should be based on gender and age, but basic recommendations are that you should, at least, eat 21 to 38 grams of fiber in a single day for better health. Choose whole grains, greens, and other unrefined foods to increase your fiber intake.
Include Moderate Amounts of Protein in Your Diet
Proteins help you in repairing tissues and building muscles for strength. If you are in the early developmental stages, or in the late teens, then you need a high supply of proteins, but as you age, you will need more high-quality protein. However, it is good to note that too much protein is not good for people with conditions such as kidney disease. To get an ample supply of proteins, eat a lot of fish and plenty of plant-based sources of proteins such as soy, nuts, and beans.
Use Only Healthy Fats in Preparing Your Meals
Fats may be unhealthy, but at least not all of them! Healthy monounsaturated fats are good for health, and they can be acquired from foods such as nuts, avocados, and sesame seeds. Polyunsaturated fats are also healthy, and these fats can be acquired from fatty fish such as the sardines and mackerel or walnuts and flaxseed, which contain omega-3 fats. The healthy fats reduce the risk of cardiovascular diseases and help in preventing conditions such as dementia. While consuming healthy fats, avoid unhealthy trans-fats and saturated fats from processed foods and other animal products such as red meat and milk.
Increase Calcium and Reduce Sugar and Salt Intake
Calcium is important for healthy teeth and bones. If your body lacks calcium, it may take it up from your bones, and that may lead to osteoporosis, which weakens your bones. Increase your intake of dairy products, green leafy vegetables, and beans to get enough calcium. Salt is good for seasoning, but a lot of it can cause high blood pressure, erectile dysfunction, and kidney problems. As such, avoid a lot of salts and instead try seasoning your food with other herbs and spices. Also, avoid processed sugary drinks and packaged food because they are as unhealthy as refined carbohydrates or even worse.
Observe Moderation and Balance
Eat well-portioned amounts that your body needs and ensure that it is well-balanced by having all the nutritional content required for optimal health. You should feel full after a good meal, but do not eat till you feel stuffed. Try not to worry about some foods because they are off the limits, instead, think of smaller, but balanced portions of all kinds of food. Finally, drink a lot of fresh water and strive always to prepare your meals on your own because that way you can make sure they are balanced.