Healthy Eating in 5 Easy Steps
Getting through the day requires the energy to do so. While you’re at it, why not also enjoy your food while supplying your body with the necessary nutrients while managing your weight and lowering your risk of preventable diseases?
Make Fruits and Vegetables the Bulk of your Diet
Many studies, including those conducted by the Harvard School of Public health recommend a diet that consists of no less than 4.5 cups of fruits and vegetables, this roughly equates to nine servings. The health benefits of F&V are innumerable. In addition to being great sources of fiber, iron, folic acid, Vitamin A, Vitamin C, and potassium, the consumption of a number of vegetables and fruits lower the risk of heart disease and diabetes. Cardiovascular disease is best staved off by citrus fruits, including but not limited to grapefruit, lemons, limes, and oranges. Green leafy vegetables including mustard and collard greens along with spinach do this job as well along with their friends in the cruciferous vegetable family such as kale, broccoli, and Brussels sprouts. Rather than enjoying potatoes, which are quickly turned into sugar, look towards legumes such as lentils, dried beans, and peas for a wealth of dietary fiber and protein.
Whole Grains are Key
It’s important to come to grips with the fact that you really shouldn’t be eating any white grains, whether pasta, bread, or rice you are much better served with a selection of whole grains rich in B Vitamins, Vitamin E, and Phytonutrients. These are abundant, especially by comparison in oats, couscous, brown rice, and quinoa as well as whole grain breads and pasta. While men need 30g a day to a woman’s 20g it’s okay to exceed these levels when selecting whole grains. This selection will reduce your risk of diabetes, heart disease, diverticular disease, and will all but eliminate any constipation.
Low-Fat Proteins and Dairy are Preferred
Beyond the fact that saturated fats wage a war against the waistline, they also increase the risk of abnormal heartbeats, high blood pressure, and the accumulation of atherosclerotic plaque. You live in a world that when eating protein and consuming dairy there are low or non-fat options. Select lean meats, skinless poultry, less fatty fishes, eggs, nuts and beans for your proteins. Additionally, when consuming dairy products, while you may be giving up some flavor you will not be giving up a good source of calcium when choosing low-fat cheeses and milk. Going backwards a step, look to fish at least twice a week as a protein choice.
Limit Your Salt and Sugar Intake
The American Heart Association recommends limiting sodium intake to a maximum of 2,300 mg per day. Quite simply, a high sodium intake causes high blood pressure more often than it doesn’t and is the primary risk factor for heart attack and stroke. Be vigilant when purchasing packaged food and take the extra moment to read nutrition labels. While they are there for legal reasons, they are an excellent source of information for the health conscious.
Added sugar is a killer. It might not be today, but some day it will catch up with you. Sugar provides no nutrients but is, obviously, quite high in calories. The sweet tooth is truly a curse but if you ween yourself away from soft drinks, candies, cakes, cookies, etc., it only becomes easier to avoid this killer or attacker of vanity.
Know your Caloric Needs
Weight gains and losses are an inevitability in life, but maintaining some semblance of a caloric balance can reduce these swings. It really is quite simple to determine where you need to be. The consumption of more calories than you burn each day, not surprisingly leads to weight gain. Conversely, well you get it. Your caloric needs will need to be worked out on your own, but a steady amount of low-energy-dense foods like fruits and vegetables provide a large volume of food with fewer calories owing to their water content. Revisit step one of this guide and remember the importance of a plate half-filled with fruits and vegetables.
We hope you enjoyed this article and if you strugle to eat a healthy lunch at work why not try bringing your lunch with you in a bento box. These fun and creative bento lunch boxes are a great way to brighten up your lunch and they also make it much easier to control portion sizes.
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