A shift in dietary patterns has been brought due to rapid urbanization, increased consumption of processed food and a changing lifestyle. As a result, most individuals nowadays are consuming high in fats and sugars.
However, it is best to bring minor changes because it is more manageable. This blog discusses the best food habits for a healthy life. Keep reading!
You must understand the importance of eating healthy food to protect your body against chronic diseases.
A healthy lifestyle involves practicing good eating habits, such as maintaining a balanced diet. But what is a balanced diet?
In simple words, it is a kind of diet that fulfills an individual’s nutritional needs. Therefore, it must include foods from these five groups, such as vegetables, fruits, grains, protein and dairy. These are the components of a balanced diet.
Furthermore, the World Health Organization also recommends having staples (cereals), roots (potato), lentils and beans, fruits and vegetables, meat, fish, egg and milk.
It is best to incorporate these best food habits for a healthy life to help you attain your desired health goals.
Choose wholegrain bread
You can choose whole grain bread instead of traditional grain bread as the former has many health benefits. Furthermore, it is a source of fibre, B Vitamins, zinc, iron, manganese and magnesium.
Have Greek Yoghurt
Greek yoghurt contains less yoghurt and less lactose than regular yoghurt. This is suitable for those individuals who are lactose intolerant or aim to follow a low carb diet. However, you must avoid the flavoured yoghurts because they contain added sugar and less nutritious ingredients. Nevertheless, you can follow this diet plan for weight loss.
Have eggs in your breakfast
Like Superman and Spiderman, protein has superpowers and is often considered filling out of all the macronutrients. Why? Because it helps you maintain muscle mass. If you are planning to lose weight, do not forget to include a source of protein in your meal and snack.
You can eat eggs in the morning as they are very healthy. That is why people who have eggs tend to consume fewer calories at later meals. It is one of the top 10 healthy foods and is beneficial for those individuals who wish to invest themselves in weight loss. Furthermore, research has revealed that those who have egg-based breakfast tend to have reduced feelings of hunger.
However, experts recommend not eating a vegan diet as you may start developing mental health issues such as depression. In addition, individuals can be susceptible to eating disorders and become protein deficient.
Your meals should be based on starchy fibre carbohydrates
You should include starchy carbohydrates such as potatoes, bread, rice, cereals and pasta. This should make up one-third of the food you eat. However, it is best to choose wholegrain food as they contain high fibre.
Eat oily fish
Eating oily fish is essential as it contains vitamins and minerals. You should at least aim to eat two portions of fish in a week. However, it is more beneficial if it is oily fish because it contains Omega-3 fats that prevent heart disease.
Although you can choose canned and frozen fish, you must be wary that it may be high in salt. There is no question of whether non-veg is good or not because, without it, it may be incorrect to call it a balanced diet after all.
Do not skip breakfast
Many individuals skip breakfast because they believe this will help them lose weight. But it is essential to have breakfast that is low in sugar, fat and salt but high in fibre. This is one of the types of a balanced diet which can help you get the nutrients you need.
Drink enough water
You must drink enough water as it is essential for your health. Many studies have revealed that drinking water can help lose weight and may increase the number of calories burned.
Don’t fry, instead bake or grill
How you prepare your food has an impact on your health. However, when you deep-fry or grill, several toxic compounds are formed in the process. These can give birth to fatal health conditions like cancer and heart disease.
Instead, you can either opt for slow cooking, simmering, baking, poaching etc. Although having grilled or fried food occasionally is not harmful.
First, eat greens
It is always best to eat greens when you are the hungriest at the beginning of your meal. In addition, it is beneficial for your blood sugar.
Eat fresh berries
You must include berries in your diet with antioxidants, nutrients and fibre. However, it is best to have the fresh ones low in sugar. On the other hand, dried berries have a high sugar content level.
Reduce daily intake of salt
You must try to have salt less than 5 grams each day to help reduce blood sugar and the risk of any cardiovascular disease. This is a practice that the World Health Organization recommends.
Research has revealed that a diet rich in fruits and vegetables has numerous health benefits. Although sometimes bringing significant changes in the diet can be overwhelming for many. That is why it is best to incorporate these best food habits for a healthy life in baby steps.