You fuel your body with foods from the food pyramid, such as fruits, grains, vegetables. It takes a frequent sequence of diet in order to achieve what you want in your health, weight, among others. There is no gainsaying that health is wealth and a good diet amount to a good health. Therefore, it will not be out of place to mention that your diet has a way of eventually fetching you good health and wealth.
Unfortunately, simply because most of us think we are fully in the know of the key and major healthy lifestyle, we tend to underestimate the usefulness of posts like this in ensuring optimum dietary schedule which in turn will translate to sound health. We all know that it isn’t in any way so easy to stand the temptation of not eating junks or to just suddenly limit oneself to some exercises or inconvenient rules all in the name of being healthy, although it worths it, but then, it is not easy, trust me.
This explains the reason we have brought us this post to make it easier for you to follow.
To go on healthy dieting, you don’t have to go beyond your budget or eat what you don’t like, just start with these 8 simple rules!
- Eat veg, eat healthy
Healthy feeding is not as difficult as you think. Always include vegetables in your everyday meal. Non-starchy vegetables such as tomatoes, cucumbers, green beans, peppers and so on are advisable in your daily meal. You might say you are allergic to vegetables, but since good things don’t come easily, you may try your best to ensure you take some reasonable amount of vegetables just for the sake of yourself and your health. I think those two are much more important than any other thing. Aren’t they?
- Sea Foods are the best!
Sea foods are not only delicious but also healthy. They provide excellent protein, and also have anti-inflammatory omega-3s. Sea foods such as salmon, tuna, crabs, oyster, mackerel, sardines, shrimps, prawns and so on should be eaten from 3-5 times a week. You may also want to take into consideration some other sea foods aside the ones mentioned up there, the most important thing remains that you ensure you take in any form of sea food available to you. Some might be expensive, but you shouldn’t deny yourself the benefits of sea foods on your health because of that, you can get the ones you can afford.
- Take a lot of Fluid
Start your morning with a cup of water! Also, drink good quality coffee and green tea in moderate amounts. Fruit juices are usually high in sugar and should therefore be avoided. Alcohol could be taken but in small quantities. Liquid diets are programs on nutrition that need you to get either all, most or some of your routine calories from basically liquid instead of solid foods. Liquid Diets are mostly very low in calories. Some liquid diets exist and they contain prepackaged replacements for meals and they provide you about 500 – 1,500 calories in just a day. These diets are mostly just a phase of the total weight loss program which systematically introduces some solid foods.
- Not All Fats are Unhealthy
There is always the misconception that all fatty foods are unhealthy. Here’s the good news! You can eat your cake and have it. There are fatty foods that are beneficial to your health. Fats such as olive oil or avocado oil should be included in meals at minimal proportions. Also, eat legumes such as lentils, chickpeas or butter beans on a daily basis, as well as nuts and seeds. They provide good fibre and protein as well as healthy fats.
- Follow the seasons of food and eat with the seasons
Fruits and vegetables comes with seasons and in those seasons, they are very nutritious, fresh and also cheap! Eat vegs and fruits in their seasons. Also try out other consider other fruits when they are in their seasons. There exist a lot of reasons why you need to eat in accordance to the five (5) seasons Diet plan, no matter where you stay or live. Eating based on the season is what nature really wants from you and now; your health wants it too. Following this is an eating pattern that balances your weight and ensures your energy and wellness is more intact than ever. When you follow the seasonal eating, you will not under any condition be asked to eat low carb, fat free or high protein meals all round the 365 days year. Instead, you may have to focus mainly on getting yourself to eat some specific foods as well as different measurements and ratio of fats, carbohydrates and proteins at some particular times during the year. In some ways, eating healthily makes a sustainable lifestyle choice realizable for you.
- Excessive Dairy Food is not your Friend
While dairy foods are not necessarily unhealthy, excessive consumption of it could be hazardous to your health. Therefore, all dairy foods such as milk, cheese, yoghurt should be taken in smaller proportions.
- Go for Antioxidants
Fresh and dried herbs like basil, thyme or rosemary are not only known for their savory flavor but also for their antioxidant benefits. Antioxidants are known to be substances that are capable of preventing or slowing down damage to cells that are caused by free radicals which are some unstable molecules which the body produces in reaction to pressures from the environment and other sources.
Sources of antioxidants could either be natural or artificial. Some plant based foods are known to be very rich in antioxidants. These plant based antioxidants are some types of plant based nutrients or phytonutrient. Sometimes, the human body also produces antioxidants which are known as endogenous antioxidants. On the other side, antioxidants that emanate from outside of the body are referred to as exogenous antioxidants. Antioxidants are capable of protecting the cells against damage caused by free radicals which are called oxidative stress.
Below are some processes and activities that could result in oxidative stress:
- consumption of some certain kinds of foods, especially processed or refined foods, artificial sweeteners trans fats, and certain additives and dyes
- environmental pollution
- ischemia and reperfusion damage
- exposure to some harmful chemicals, such as drugs or pesticides, including chemotherapy
- excessive exercise
- mitochondrial activity
- tissue trauma, as a result of injury or inflammation
- industrial solvents
- Eat Wisely
More often than not, we tend to eat refined carbohydrates because they are easier to get. However, such foods should be avoided at all cost as they lack nutrients needed for the body. Wholegrain bread should be opted for which helps easier digestion and better nutrient absorption. Research has shown that healthy feeding may help prevent depression and anxiety. Depression has been reduced by 33% for those who have followed a good and healthy eating pattern. Also, fruits, begs, fishes, olive oil has been said to be beneficiary to an individual’s mood.
May Simpkin, a nutritionist explained at great lengths the benefits of eating a plant-based diet which is rich in fruits, fish, veg and nuts. Generally, when people talk about diet and dieting, they mostly talk about what and what not to eat. ‘Take butter’, ‘don’t take butter’, ‘eat protein’, ‘avoid red meat’, and so on. with all these endless commandments, one gets confused and most people do not know whether they are eating righty or not.
Mother Nature has blessed us with lots of fruit and vegetables that comes in different nutrients and colours which makes them attractive enough for us to notice them ant eat them. For example, tomatoes and watermelons have deep red colors which is due to the antioxidant lycopene in them which helps us against prostate and breast cancers. The bright orange colour of oranges, carrots and butternut squash is due to the beta-carotene, a precursor to the antioxidant vitamin A, which is an essential nutrient for eye health.
A compound called olecic acid is present in olive oil which has been discovered by a recent study at the University of Edinburgh to prevent cancer developing in the brain.
With the alarming rate of diabetes, obesity, autoimmune and some other preventable chronic conditions that have been linked to lifestyle and diet, it is very vital here to take into cognizance the types of food we are eating. Whole fresh foods, free of ingredients that are modified genetically, hormones, chemicals, antibiotics, trans fats, vegetable oils, added sugar and other toxins can be perceived as investment in your own health. When you eat well now, it will pay off later in the future by helping you to prevent the necessity for prescribed drugs and health care connected to chronic diseases that should have been prevented in the first place.
On a final note, it is very advisable to avoid any processed foods which are very common in the western diet. Use vegs that ate locally grown as they add both colour and nutrients to your meal. Finally, eat until you are about 80 per cent full so that you are comfortably satiated but not overly stuffed.