Today is National Eating Healthy Day. This day can remind us the importance of having the proper nutrition. Eating healthy is important to maintain good health.
Here are 10 things you can do to eat healthier to have a better and longer life.
1. Eat Fruits and Vegetables
Mama was right, we have to eat our fruits and veggies if we want to be healthy and strong. Many kinds of research shows that eating plenty of fruits and veggies provide benefits, including protection against cancer, heart disease, and slows down the effects of aging. An easy way to add more veggies to your diet is by aiming to replace half of your lunch or dinner with veggies. Also, when you get hungry during the day, instead of running to the vending machine for cookies or chips, snack on a banana, apple and other fruits.
2. Eat More Fiber
Not only can fiber keep you full, it can also help you lose weight as well as lower your risk for cancer. An easy way to fit more fiber into your diet is by eating more whole grains.
3. Limit your sugar intake
Candy, cookies, cake, pies, soda, and drinks with added sugar can wreak havoc to your health. Sugar is highly addictive and consumption causes peaks in your blood sugar level and leaves you craving more. Research shows that overindulging in the sweet stuff not only makes you fat but it can also lead to dull, wrinkled skin.
Try to limit how much refined sugar you eat. Not only is it high in calories, but it’s also almost devoid of nutrients.
4. Eat natural foods
When you eat natural foods such as lean meats, whole grains, fresh fruits, and vegetables—you won’t ingest excessive amounts of man-made chemicals. Better yet, choosing organic food means you’ll be eating foods that were cultivated without pesticides. Which have been proven to be toxic and are often linked with cancer.
5. Limit your sodium intake
Eating too much sodium can lead to high blood pressure. High blood pressure can raise your risk of having a heart attack or stroke. Most of the sodium we eat doesn’t come from our salt shakers. Sodium is in almost all the processed and prepared foods we buy. Even foods that don’t taste salty, like bread. To limit your sodium intake make sure to read the Nutrition Facts label to check the amount of sodium in foods and compare different options.
6. Avoid processed foods
Processed foods are a major contributor to obesity and illness around the world. Make sure to read the food labels, the best indicator of how highly processed a food is can actually be found in the list of ingredients. If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items you should reconsider before buying. Swap your frozen pizza and tv dinners with whole foods like fresh fruits, vegetables, and whole grains.
7. Eat healthy fats
Nuts and seeds like: almonds, chia seeds, walnuts, flaxseed, pumpkin seeds, and pistachios are super-foods pack a serious nutritional punch. They are an excellent source of vitamins, antioxidants, and minerals like calcium, zinc, and magnesium.
Another way to eat healthy fats is by swapping vegetable oil with coconut oil or virgin oil to cook your food with.
8. Eat the right proportions
The proportion rule is 50:25:25 = veg + protein + starch. Which means 50% of your plate should be veggies, 25% lean meat and the other 25% starch like rice or past.
9. Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Try to eat at least two portions of fish a week. Fish contains omega-3 fats, which may help to prevent heart disease.
10. Count your calories
Eating too many calories (even if it’s healthy food) can result in weight gain. It’s still possible to eat too much of a good thing. Eat the right amount of calories for how active you are. So that you balance the energy you consume with the energy you use. You can use apps like Myfitnesspal and MyPlate. They can help you calculate the amount of calories that you consume by logging in the foods that you eat.
Eating from a small dish or container can help you to not overeat. Also it is very important to eat several small meals throughout the day. A healthier diet will add years to your life and it will improve the quality of the years you live.