We all need a balance of Carbohydrates, proteins, fats, fiber, vitamins, and minerals to sustain a healthy body. Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. It is about having more energy, feeling great, and keeping you healthy.
Healthy eating is also learning how to “Eat smart”. It’s not just what you eat, but how you eat. Paying attention to what you eat and choosing the right foods that are both nourishing and enjoyable helps support an overall healthy diet.
All these can be achieved by learning some nutrition basics and incorporating them in a way that works for you. Choose the types of foods that improve your health and avoid the types that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods.
Tips on Healthy Nutrition
• Eat enough calories but not too much: Maintain a balance between the calorie you eat and the calorie you use up, that is, do not eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, physical activity and work.
• Keep moderate Portions; especially high calorie foods rich in sugar and carbohydrate. Do not order or dish out large portions.
• Eat a wide variety of food: Eating healthily is an opportunity to expand your range of choices by trying different foods especially vegetable, whole grains, or fruits that you don’t normally eat.
• Drink more Water: Water is a vital part of a healthy diet. Water help flush our systems, especially the kidneys and bladder of waste products and toxins.
• Eat plenty of fruits, vegetable, grains, and legumes: Foods high in complex carbohydrates, fiber, vitamins, and minerals are low in fats and free of cholesterol. Try to get fresh one.
• Limit sugary foods, salt and refined grain products: Refined sugar is one of the bad carbohydrates. Salt itself is not bad, but taking too much of it is risky to your health.
• Get Moving: A healthy diet improves your energy and feeling of well-being while reducing your risk of many diseases. Including regular physical activity and exercise will make any healthy eating plan work even better.
• One step at a time: Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.
• Take time to chew your food: Chew your food slowly, savoring every bite.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heart-burn. Avoid eating while working, driving, arguing, or watching television. Create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try and drink a glass of water first. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best.
• Eat early, eat often: Starting your day with a healthy breakfast can jump start your metabolism, and eating the majority of your daily calorie allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going.
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