Healthy Eating Tips

The right diet is an important part of a healthy living. It is important not only for the physical but also for the emotional health. You can help your entire family stay in shape by turning to the right foods. Here are the benefits which can be availed by following healthy eating tips.

Healthy Eating Tips
  • You can maintain your weight and stay in shape. Obesity, which is a growing problem all around the world, can be avoided through the right diet.
  • Several health problems, such as heart diseases, gastrointestinal problems and renal diseases can be prevented by substituting unhealthy food with healthier alternatives.
  • Through a healthy diet, one can stay active and alert. Fatigue, dullness and the lack of willingness to work are often caused by the deficiency of certain minerals and vitamins.
  • A well-balanced diet imparts a sense of well-being and helps in maintaining an overall happy state of mind. Mood swings and depression can be avoided.

Discussed below are the most useful tips which can help you eat healthy.

Stay Hydrated

Begin your healthy eating plan by consuming the right amount of water per day. For average individuals, six to eight glasses are recommended on a daily basis. Those who lead a more physically active lifestyle require even more water per day.

Here are the benefits of staying hydrated.

  • Water plays an extremely important role in the process of digestion. Insufficient water can lead to improper digestion which in turn can cause several other health issues, such as weight gain.
  • Being an important part of the body’s metabolic reactions, water can help one lose weight.
  • Consuming the right amount of water helps one feel full which is helpful for avoiding food cravings between meals. In addition, studies have shown that often we confuse our body’s need for water with food. As a result, we end up munching on a snack when it was actually water that we needed. Therefore, stay hydrated to avoid eating more. Drink water half an hour before meals to avoid overeating.
  • Staying hydrated helps in keeping the brain active and alert. The lack of water can lead to a feeling of dullness as well as lethargy.

You can keep your body hydrated through water as well as through food which contains a high content of water. These foods include fruits and crunchy vegetables.

Start the Day with Breakfast

All eating healthy tips always suggest not to skip breakfast ever. Being the first meal of the day after the body wakes up, the breakfast provides you with the nutrients and energy to start your day. Moreover, the breakfast also gives the body’s metabolism a kick-start. Skipping breakfast on the other hand will keep the metabolism slow throughout the day.

Therefore, it is very important to pick the right breakfast options. Mentioned below are the recommended items and the ones to avoid.

Bad Breakfast Options

  • Pancakes made with white flour and served with sugary syrup.
  • Fried bacon with fried eggs.
  • White bread.
  • Donuts.
  • Sugary cereal or instant oats which contain added sugar.
  • Energy bars which contain a high content of refined sugar.
  • Toast with jam or butter.
  • Coffee with sugar and full-fat cream.

Recommended Breakfast Options

  • High fiber cereal, such as oatmeal.
  • Boiled eggs.
  • Wholegrain bread.
  • Fresh fruit salad.
  • Grapefruit juice.
  • Skimmed milk.
  • Decaffeinated coffee with low-fat cream.
  • Toast with low-fat yogurt or peanut butter.

Make sure you start your day with a high content of fiber and carbohydrates with a low glycemic index. The latter are good carbs which get absorbed into the blood stream gradually instead of bringing about a spike in the blood sugar level. These carbs give you a feeling of fullness for a long time.

Plan your Menu Ahead

Another one of the useful healthy eating tips is to plan your week’s menu ahead. In this way, you will be able to incorporate healthy food items in your diet for your entire family. Here are the benefits of preparing your menu ahead.

  • Planning ahead would help you decide what to cook each day. This would prevent you from ending up ordering fast food or eating out.
  • A planned menu will help you make a healthy meal every day. You will be able to plan appetizers, main course, salads and healthy deserts for your family.
  • Planning a menu will also help in preparing well-balanced meals every day. According to the plan, you would already have all the required groceries and ingredients. Therefore, there would be no excuse to skip the greens or fresh salads at meals.

Cook at Home

Meals prepared at home are way healthier than those of fast foods made in restaurants. For a healthy living, take out time to cook for yourself and family at home instead of ordering pizza every other day. Those who do not have enough time for this chore can take help from family or hire help. Nothing is more important than the health of the family.

Here are the benefits of eating meals prepared at home.

  • You can give your family a well-balanced diet by including all the important components of food in meals.
  • As you cook at home, you can keep the levels of harmful ingredients, such as sodium and trans fats low.
  • Cooking at home is more hygienic as compared to eating out. In this way, several diseases can be prevented.
  • Home cooked meals are a good way of spending quality time with family. It not only gives a sense of well-being, but also inculcates good eating habits in children.

Turn to Healthy Snacks

Snacking during odd times of the day is the biggest reason behind weight gain. In addition, we also tend to make unhealthy choices while picking snacks. In order to satisfy our cravings, we often turn to fried food, sweet delights and processed foods. Instead you should turn to the following healthy options.

  • For a mid-day snack, turn to a handful of assorted nuts. Almonds, walnuts, pistachios and peanuts are all low in calories, sugar and fat. In addition, they offer a high content of fiber, vitamin E and certain important minerals.
  • Satisfy your sweet tooth with fresh fruits. Mangos, honey dew, peaches, pineapple and cherries are good alternatives to pastries, ice cream and cookies.
  • Turn to cereals, such as oatmeal instead of instant noodles or canned soups. However, make sure the cereals do not have added sugar.
  • Do not go for instant energy bars since they contain harmful sugars – sugars that instantly raise the blood glucose level and then end up increasing your cravings as the glucose level drops back.
  • Avoid salted and buttered popcorns and packaged chips while watching a movie. Instead, you can munch on unsalted popcorns.

Treat Yourself Occasionally

Eating healthy does not mean that you have to turn to a strict diet. You can let yourself enjoy occasionally by indulging in your favorite food. However, make sure that you practice moderation. Moreover, do not let your occasional indulgence turn into an everyday snack. Eating a small pastry on the weekend, letting yourself enjoy a handful of chips or consuming a small candy bar every now and then is not going to ruin your diet. Consuming an unhealthy snack once in a week is not going to add to your calories or fat. Instead, such treats can make it easier for you to follow a healthy diet plan since quitting your favorite food completely is not easy. Therefore, enjoy in moderation while you hold fast to a healthy diet.

About the Author

Posted by: M. Isaac / Senior writer

A graduate in biological sciences and a PhD scholar (NCBA&E University, Lahore), M. Isaac combines his vast experience with a keen and critical eye to create practical and inherently engaging content on the human body. His background as a researcher and instructor at a secondary school enables him to best understand the needs of the beginner level learners and the amateur readers and educate them about how their body works, and how they can adopt a healthier lifestyle.

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