Nutrition: How do I eat healthy?
Eat smaller portions of high-calorie foods like desserts, chips and other processed foods. Nutrition…
Nutrition for a Healthy Life – 2022
Nutrition: How do I eat healthy?
Eat slowly. It takes a few minutes for our brain to tell our stomach it is full; so if we eat quickly we may be eating more than we need before we realize we are full.
Eat smaller portions of high-calorie foods like desserts, chips and other processed foods. Do not deprive yourself of these foods – just eat smaller portions of them more often during the week.
Choose healthy snacks. Keep nuts, dried fruit, cheese, low fat yogurt, whole grain crackers, popcorn and unsalted rice cakes at hand for when hunger strikes. It is always better to eat several smaller meals throughout the day instead of two or three large meals as this helps regulate blood sugar levels and can prevent overeating at any mealtime.
Eat more often than usual when breastfeeding or pregnant. You will need additional calories for your baby’s growth and development as well as for making breast milk after birth so eating more is important at these times.
In today’s busy world, it is easy to become preoccupied with work and family, and neglect your own health. Busy lives are often unhealthy lives. We tend to skip meals, eat foods that are quick and easy, or choose to eat out at restaurants. However, to keep our bodies healthy we need to feed them properly.
Drink water often throughout the day (not just when you’re thirsty). Carry a bottle of water with you everywhere you go. You will save money and calories by drinking water instead of other drinks like soft drinks or fruit juices.
Eating well is important for your physical and mental health. When you are well nourished, you have more energy to do the things that you need to do and the things that you want to do. Healthy eating will also keep your body strong and help reduce the risk of many lifestyle related diseases, such as heart disease, stroke, some cancers, diabetes and osteoporosis.
Carbs are the body’s prime source of fuel. They should be the mainstays of your diet. Choose complex carbs, found in whole grains such as brown rice, whole wheat bread and pasta, bulgur and barley, rather than simple or refined carbs—white rice, white bread and white pasta, for example. Complex carbs take longer to break down into sugar, so they keep you feeling full longer. Simple carbs just provide a quick burst of energy and then you crash.
Protein is used by your body to build and repair tissue and make hormones, enzymes and other chemicals. Lean protein includes lean meats (such as grilled chicken breast), seafood (such as grilled salmon), tofu, low-fat dairy products (such as nonfat yogurt), nuts and beans (such as black beans). Protein can take the place of red meat in many dishes. For example, use ground turkey instead of ground beef for tacos or chili.
Fats are not only essential for normal growth and development but also help regulate body temperature, cushion vital organs and transport fat-soluble vitamins A, D, E and K throughout the body.
Believe it or not, eating 3 main meals with 2-3 healthy snacks in between is the best way to maintain your energy and weight. When you skip meals and are extremely hungry, you are more likely to choose foods that are not rich in nutrients.
Have breakfast. Skipping breakfast can lead to overeating later in the day. Starting the day with a balanced breakfast will give you the energy you need to start your day and focus on school or work. If you will be away from home, do not starve; take your groceries with you or find out where you can go to buy something healthy.
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