Thursday, November 30, 2023

8 Tips to a healthy diet – Get more nutrition in every bite

What is a healthy diet? It is not about counting calories, measuring portions, or cutting carbs. Certainly, you will not find a nourishing diet on the lite menu at your favorite restaurant. A healthy diet is all about what you eat rather than how much you eat.
If you think the latest fad diet is your panacea to wellness, you are in for a big surprise. Losing weight, staying healthy, and getting back into shape after many years of diet neglect is not about fads or eating in some radical new way for six to twelve weeks and then going back to the way you used to eat.
The best thing you can do to keep yourself healthy is to eat a healthy diet all the time, not just when you want to lose weight. Eating healthy is a long-term lifestyle choice, something you need to do for your entire lifetime.
But what is a healthy diet? Is it what we have been led to believe? Like milk for strong bones and teeth, protein in the form of lean beef or chicken, and maybe a healthy microwave dinner if we are on the go. Unfortunately, this diet is what is identified as the Standard American Diet or the SAD.
And what’s so wrong with the SAD?
Well, has it made us healthier people? Are we better off as a nation because of it?
With all of the health studies, advanced health care, the war on cancer dating back to the 70s, and the most advanced technology available on the planet we have to ask ourselves why we still need to spend $1.3 trillion a year on healthcare in the United States.
Other pertinent questions about your health beg for answers such as why after more than 30 years since the War On Cancer was declared do still have an increased cancer rate. Yes, we have many more people surviving cancer but the rate at which people are getting cancer is increasing. We have come a long way in taking care of sick people, but we haven’t made any progress as a nation in preventing those people from getting sick.
Why do more than 15 million people in the United States have diabetes? Why do we still have more heart disease today than we did 30 years ago? Why is more than 50% of our population on some kind of prescription drug?
We spend more per person on medical care than any other nation in the world. Why is this happening in a country that seems to be able to solve nearly any technological problem? Why can’t we solve our medical problems? How would life be different for us if we were to be a nation of healthy individuals?
To accomplish this goal of having wholesome nutrition, we present you with a clear guide, to help you be in shape and to enjoy your meals.
1- Enjoy your meals;
Taste every bite, share and your meals with friends and family. Even if you are alone, don’t sit in front of the T.V. or computer. Set your dining room table to have some delightful food. Cook your meal instead of buying it since it will give you the comfort of preparing it.
2- Eat a variety of foods;
Even in the tiniest food, try to create an interesting variety of flavors, textures, and colors on your plate. Specialists advise us that the more foods we eat with diverse colors are eating with more nutrients for our body.
3- Consume the right amount for a healthy weight;
As we grow older, we need fewer calories, and we tend to gain weight. So, there is an increased risk of heart disease, diabetes, and other illnesses.

4- Eat plenty of foods rich in carbohydrates and fiber;

Whole grains are an essential part of this guide. Since people who eat at least three portions of grains a day are at less risk of undergoing heart disease and diabetes.

5- Eat a great variety of fruits and vegetables a day;

Try to eat as many fruits and vegetables as you can. They are not only beneficial in terms of vitamins, and minerals, but they also help you to ingest fewer calories and to satisfy your appetite. Besides, a fruit provides you extra liquid on a hot day.
6- Do not eat too many high-fat foods;
Very low-fat diets are no longer used; used all need a little bit of fat. What matters is reducing the amount of saturated fat you consume.
7-Avoid sugary foods and drinks;
A large part of our calories comes from sugar, especially from soft drinks. An occasional treat is not important if you are careful about your consumption of sugary and fatty beverages.

8- If you drink alcohol, drink in moderation;

Drinking sensibly (till two cups a day for a woman and three for a man) is enjoyable, social, and good for you. Alcohol raises levels of “good” cholesterol, which expels “bad” cholesterol from the body. It inhibits the formation of blood clots, which can cause a stroke. Individually, red wine has extra benefits as its dark red pigments have antioxidant properties. But remember that the effect of alcohol is greater as you get older and can alter your sense of balance, and spatial perception, so you may have a fall.
We hope these tips are helpful to you and answer some of your questions regarding your proper nutrition.  
Lastly, the secret to a healthy diet and a healthy life is living food.  As fresh vegetables, fruit, juices, and green leafy salads. The answer to a healthier you is summed up in three words, breakfast, lunch, and dinner.
Having a healthier lifestyle is all about eating a healthy diet, every day of our lives!

This content is published for informational purposes only and cannot replace the work of a professional. We recommend that you consult with your trusted specialized professional.