The human body is like a complex machine that needs the right care to keep moving. Just like vehicles require different fuels, your body needs the right energy source for the best results.
While exercise is also important, what you consume daily is a larger part of the equation. A balanced lifestyle often comprises 20% exercise and 80% diet. Enter: healthy eating habits.mHere are five healthy eating habits to help you get started.
5 Healthy Eating Habits
A healthy eating habit starts with the right amount of fluids. Drinking plenty of water curbs hunger pangs, keeps your energy levels stable, and helps your body flush out toxins and wastes. Water also keeps your body's temperature stable and protects your spinal cord and other sensitive parts. Men should drink 3.7L of water daily, while women should drink 2.7L.
Generous intake of fiber
Dietary fiber, primarily found in fruits, vegetables, whole grains, and legumes, keeps you feeling fuller for longer, helps prevent constipation, and overall just makes answering nature’s call a lot easier on the gut. Fiber-rich meals can help you maintain a healthy weight and reduce your risk of diabetes, heart disease, and certain types of cancer. Get enough fiber in your system by eating at least five types of vegetables every day. This healthy eating habit can also be a chance for you to hone your kitchen skills and to train your taste buds.
Unrefined and less-processed variety and proportion of proteins and carbohydrates.
Carbohydrates are your body’s primary fuel source. However, eating too many carbs, especially refined grains, and added sugar, can lead to obesity. Make sure you consume as many unrefined carbs as possible. Also, a variety of proteins helps your body repair, build and maintain muscle mass and is essential for proper growth and development in children. What are healthy eating habits without proteins and carbohydrates?
Eating the right balance of protein and carbohydrates can help optimize your health and reduce your risk for chronic diseases.
Reducing refined sugar and fats
Too much refined sugar in one’s diet often leads to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. We often find refined sugar in sodas, candies, and other processed meals. The World Health Organization goes even farther, proposing that added sugar accounts for less than 5% of total calories for optimal health. Saturated fat consumption raises cholesterol and increases the risk of heart disease.
If possible, limit your intake of fat, salt, and sugar.
Occasional “rewards” (Cheat Day)
Cheat day is a day when you don't follow your diet. The concept, which arose around the same time as 'clean eating,' relies on the premise that a dieter can 'cheat' for one day a week as long as they stick to their diet plan for the other six days. It doesn’t hurt to treat yourself to the occasional serving of fries and donuts, however, we recommend two (2) alternatives:
a) a smaller portion of your “cheat day” treat in moderation; or
b) making a “healthier” version using whole ingredients and reduced amounts of fat, salt, and sugar
5 Foods for a Healthier Body
Fruits and berries
Fruits and berries are a good start on how to develop healthy eating habits. They are among the most popular health foods on the planet. Because they take little to no preparation, these sweet, healthy foods are simple to integrate into your different healthy eating habits.
Apples are high in fiber, vitamin C, and antioxidants, making them one of the most nutritious fruits. Apples are filling and make an excellent snack if you're hungry in between meals. This should be a healthy eating habits slogan.
Blueberries are both delicious and also one of the world's most powerful antioxidant sources.
One of the healthiest protein sources is unprocessed meat. Lean beef is one of the greatest protein sources available, and it's also high in highly accessible iron. If you're on a low-carb diet, choosing the fatty cuts is fine. Chicken breast is high in protein but low in fat and calories. It's a fantastic provider of a variety of nutrients. If you're not consuming a lot of carbs, you can consume fattier cuts of chicken.
Nuts and seeds
Consuming nuts and seeds has always been one of the prime examples of healthy eating habits. Despite its high fat and calorie content, nuts and seeds may aid in weight loss. These foods are crisp, satisfying, and high in vital nutrients like magnesium and vitamin E, which many people don't get enough of. Almonds are nutritious nuts that are high in vitamin E, antioxidants, magnesium, and fiber.
Vegetables are the most common poster for promoting healthy eating habits in schools. Vegetables are one of the world's most concentrated sources of nutrients, calorie for calorie. There's a lot to choose from, and it's better to try a range of them every day. Asparagus is a widely consumed vegetable. It's low in carbohydrates and calories but high in vitamin K. Red, yellow, and green bell peppers also are among the many vegetables available. They're sweet and crunchy, and they're high in antioxidants and vitamin C.
Fish and seafood
Fish and other seafood are very nutritious and healthy. They're exceptionally high in omega-3 fatty acids and iodine, two nutrients that most people lack. According to studies, people who eat the most seafood — mainly fish, live longer and have a lower risk of several ailments, including heart disease, dementia, and depression.
Salmon is an oily fish that is quite popular for its delicious taste and rich nutritional content, including protein and omega-3 fatty acids. It also contains a tiny amount of vitamin D.
Healthy food is 80% of a healthy lifestyle. For the 20%, incorporate exercise and mental wellness for a well-rounded fitness regimen. This could also be a great lesson for healthy eating habits for students.
Why is it important to have healthy eating habits and exercise? Both diet and exercise are essential for good health. Weight loss requires a calorie deficit, achievable by dietary changes. Meanwhile, physical training has many benefits that help you maintain your results. In addition, both exercise and diet can help you lower your risk of heart disease, gain muscle, and enhance your mental health.
Sources: who.int, medicalnewstoday.com, cdc.gov, mayoclinic.org, sfgate.com, nhs.uk, healthline.com, bbc.co.uk, healthline.com
image sources: Marco Verch from Flickr, Max Pixel, Ted Eytan from Flickr, Andrey177 from Pixabay, congerdesign from Pixabay