Eating or snacking healthy is not an easy task, more so when you have such a seemingly endless varieties of foods to choose from. You will need to know the basics of healthy eating first and then go ahead with your approach. However, the rudiments of healthy eating do not start and end with the selection of the food item. There are lots of other things that you should consider to create the most beneficial and healthiest palate.
Whether it is for snacking between two meals or for your breakfast, lunch or dinner, food items should be selected on the basis of their nutrient contents. Your diet must include all these following nutrients to make it complete, healthy and balanced:
• Protein
• Fat
• Fiber
• Carbohydrates
• Minerals and
• Vitamins.
You may come across several extreme diets on the internet as well as when you meet a few dieticians who may suggest otherwise but there is no denial of the fact that everyone needs a balanced diet to stay healthy, fit and fine.
Include it all
There is no need to eliminate any specific category from your diet chart as many people may suggest. Instead, you should select everything proportionately from each category to fill up your palate with all available healthiest options. Each of the above-mentioned categories has its characteristic benefits, which is why you will need to include all of these into your diet chart.
• Protein will provide your body with the required energy to keep you going all through the day. At the same time, it will also support your cognitive function and mood. However, too much of it can be harmful to a few specific people such as those suffering from kidney disease. Recent research suggests that as people age there is an increased need for high-quality proteins. Protein, as most people believe is not only available in animal or dairy products. There are lots of different plant-based sources of protein that will suffice your bodily needs.
• Fat is another important source to look for in your food item. However, you should also remember that all types of fats are not the same. There are bad fats and good fats that you should be aware of. Bad fats can ruin your diet and at the same time increase the risk of specific medical conditions and diseases. On the other hand, good fats will protect your heart and brain. Therefore, you should look for healthy fats only such as Omega3. This is a very important fat that will promote both your physical and emotional health. It will improve your mood, help in losing weight and trimming the waistline and boost the overall well-being.
• Eating foods that are high in dietary fiber is also an important aspect to consider when you choose your snacks. Choose items that are made from whole grains and others such as fruits, vegetables, beans and nuts that will not only supply your body with lots of fiber but will also help you stay healthy, lower the risk of stroke, or heart disease, and even diabetes. Fibrous foods will also help you in your weight loss program and improve your skin conditions.
• You must also include foods that are rich sources of calcium because the deficit of it may lead to several diseases such as osteoporosis which is most common. Apart from that, this deficiency may lead to anxiety, stress, depression, and sleep disorders in a person. Therefore, irrespective of age, everyone should have foods that are rich in calcium. In addition to that, you should also eat foods that provide enough magnesium and vitamins K and D. These nutrients will help the calcium do its desired job.
• Lastly, make sure that you have enough carbohydrates in your diet because this is one of the primary sources of energy in your body. However, in this aspect as well you should consider choosing foods that have complex and unrefined carbs such as vegetables, fruits, and whole grains. Avoid refined carbs and sugars as well as cut back on pastries, white bread, starches, and sugar as that will help you to prevent rapid thwarts in blood sugar, energy, fluctuations in mood, build-up of fat around the waistline and lots more.
Therefore, when you think it is high time to make a switch to a healthy diet and snacks, it does not necessarily an ‘all or nothing’ plan. In fact, dieticians say that you do not have to be perfect or eliminate the foods that you love completely from your diet. There is no need to make a drastic change all at once but ensure that your switch is a gradual, comfortable, effective and a long term process. This will ensure that you do not feel cheated or end up cheating yourself by giving up the new eating plan to easily and quickly before it turns to be your habit.
Ensuring success
In order to ensure success in acquiring a healthy snacking habit, you should follow a better approach. This will include:
• Making only a few small changes at one time
• Keeping the goals simple and achievable
• Thinking about the long term benefits and losses before indulging on anything ‘tempting’
• Not let you feel deprived or overwhelmed with a major diet overhaul
• Think in terms of colors, freshness, and variety in foods rather than the nutrient statistics
• Avoiding processed and packaged foods and
• Making your plate interesting!
Most of the times people will suggest you prepare your own meals more but keep in mind that this is preferable and not mandatory. If you cook your meals you will be in charge of everything such as the ingredients used, the portion to eat and others.
Make sure that you make the right changes while cutting back on unhealthy foods. Read the labels of the items you order so that you do not end up taking more of things that you should not. Pay attention on how you feel after eating and drink plenty of water to flush out waste products and toxins of your systems.
No comments:
Ask your question here