Most people think that cultivating a healthy eating habit is confusing and restrictive, but the truth is that it’s easier than you imagine. Take small steps every week to improve your nutrition, and you are going to get closer to a healthier version of you. Little drops of water can make an ocean; small changes can have a massive impact on your health. In other to eat heat a healthy diet, you have to understand what to eat and what not to eat. Everything you consume affects your health significantly or insignificantly; the only way to ensure that you are gaining nourishment from every meal is to eat smart. Here are some tips on how to eat a healthy diet.
CONSUME A VARIETY OF FOODS
Some nutrient and substances in foods that are very good for the body have not been identified so taking a different assortment of food will help ensure that you get all disease-fighting potential offered by foods. It will also limit your exposure to toxic substances or pesticides that may be present in your diet.
EAT MORE OF FRUITS AND VEGETABLES
Vegetables and fruits are one of the primary sources of vitamins, fibre, and the essential importance of vitamins cannot be overlooked. Research has proved that eating colourful veggies and fruits provides a vast number of benefits like protection against cancer and the effects of aging. You should remember to add nuts to your meal as part of your dessert, side dishes or part of the main course. Try to incorporate a 50% rule and aim to have half of you lunch breakfast or dinner plate with veggies.
GET MORE OF WHOLE GRAINS
When you are planning your grains, you should ensure that up to half of your grain should be barley, whole grains, oats, and whole grains. Entire grains preserve germ and bran and all of the fibre and nutrients of the grain. You should look for products labelled 100% whole grain or wheat. If you can’t, find this you could look for a product with whole grain listed as the first ingredient though some may be of refined wheat or sugar. Another available option is to look for Whole Grain Stamp from the Whole Grains Council.
CHOOSE WIDE RANGE OF LEAN PROTEINS
Research has shown that fatty fish, seafood, poultry, meat, dry beans, eggs, peas, and nut are high in calories and they tend not to promote weight gain because they are very satisfying. They are best in place of high-calorie foods. Fatty fish also helps to reduce heart disease risks and other several benefits, more because of its omega-3 polyunsaturated fats content. Also select leaner cuts of turkey breast, ground beef or chicken breast.
AVOID ADDED SUGAR AND REFINED GRAINS
Refined carbohydrates in regular pasta, white bread and most snacks and junk foods have little or no dietary fibre as they have been stripped of many of the nutrients. You should watch out for wheat flour on the ingredient list. Limit food with added sugar such as candy and soda. These are sources of empty calories that may contribute to unnecessary weight gain.