Diet And Nutrition: The Foundation Of Healthy Living

For healthy living, a balanced diet and essential nutrition are the most significant elements. But with the technological advancements and shifting of societal norms, healthy living is getting scarce. Only 23% of people exercise regularly for maintaining their lifestyle.

Obesity is a major risk of unhealthy living. It is the direct source of death to many people across the globe.

See the following illustration reflecting the death rates from obesity.

Let’s discuss some diet and nutrition tips for healthy living.

1.  Fruits and Vegetables are Must

Experts recommend eating at least five portions of different fruits and vegetables daily. It should contain different variety and can be in any form; canned, frozen, raw or dried.

It is the most convenient part of the diet; you can add banana to your breakfast. Or replace your mid-meal craving with a piece of fruit. If you are consuming dry fruits, then its portion should be lesser than the fresh fruit.

2. Include High Fibrous Ingredients

Eating whole-grain wheat such as; whole-wheat pasta or brown bread provides enough portion of the fiber. At least one piece of whole wheat should be included in every meal.

The high fiber will increase your digestion. It can also soothe your stomach cramps or irritation. Ensure not to eat too much fat with these foods, as it can impact overall calorie level.

3. Add a Portion of Oily Fish

If you require a paramount intake of vitamins or minerals, then fish is the best source. You should eat two portions of fish in a week. But, if you are living in a temperate environment, it should be one portion in a week.

The fishes are richer in omega-3 and vitamin D which can prevent heart disease. The oily fishes are; herring, trout, salmon, mackerel, and sardines.

4. Eat Less Salt

Salt is the direct source of high blood pressure. People above the age of 11 should not eat more than 6gm of salt. However, children below the age of 11 years should eat even lesser.

Even if you are using lesser salt in your food, it is already present in it. All canned and processed food contains salt.

Read the package; 1.5gm of salt per 100gm is the above optimum level.

5. Say No To Carb and Sugar

Sugars and carbs are the biggest enemies of healthy living; instead of avoiding natural sugar, cut down the free sugar.

As per First Class Dissertation UK, canned foods and drinks such as; fizzy drinks, soda, pastries, cake, biscuits, chocolate, and alcoholic drinks contain a high amount of free sugar.

Read the package carefully; if the product contains more than 22.5gm of sugar per 100gm, it is higher than the permissible level.

6. Workout is Necessary

Along with balanced eating, a daily physical routine is also necessary for a healthy lifestyle. It is also a significant element for your overall health and well-being.

This is because being overweight can lead to multiple diseases. These can be type 2 diabetes, heart disease, stroke, and different types of cancer. However, being underweight is also equally harmful to you.

The majority of the population requires shedding some weight to be fit. If you are one of them, then eat less and exercise more. Eat lesser carbs and measure your progress in BMI (Body Mass Index).

7. Skipping Breakfast Is Not An Option

Some people commit a mistake by skipping their breakfast. It is a myth that eating lesser in the morning will help you in remaining healthy.

However, eating a healthy breakfast with lesser fat and more sugar is more helpful for this. It will provide you with elements that are essential for your daily nutrient intake.

According to University Assignments, the best option is a whole-grain cereal (sugar-free) with skimmed milk and a slice of fruit. You can also add black tea or coffee for an instant recharge. But limit the amount of it due to the higher caffeine level.

Reflect, Replace, and, Reinforce Formulae

Making overnight changes in your eating habit and cutting down the entire nutrient intake can harm you. Only eating cabbage or a few dates in a day is not an option.

You can end up with stomach infection, Irritable bowel syndrome, and other diseases. Therefore, it is suggested to follow the formulae of reflecting, replacing, and reinforcing as mentioned below.

• Reflect: identify your all unhealthy eating habits and the common items that trigger you to panic eating.
• Replace: Gradually, change your unhealthy habits with healthy eating habits.
• Reinforce: Implement your new habits.

Maintain a Food Diary

• Maintain a food diary to evaluate your body’s reaction to heating food. It can be stressed, hungry, or tired.
• Trace the cues with the help of your diary and identify the food items that enforce you to bulk eating.
• Identify the emotions you feel while eating and try to overcome them every week, that is, one emotion per week.
• Now find innovative ways to alter your emotions and replace your cues. This will support you in accepting your new eating habit more conveniently.
• Be patient during this, and keep on motivating yourself.

Wrapping it up

Healthy eating and a regular physical routine are all that are required for a healthy lifestyle. Eating a balanced diet can reduce the proportion of obesity. Moreover, it also increases the quality of life.

Every food item is healthy if it is eaten in an optimum range. Certain food elements like; sugar and carbs are harmful even in the smallest amount.

I hope the tips and tricks that I have mentioned above will be helpful for you in eliminating your old unhealthy lifestyle. If you have any other strategies, then please do tell me.

Author’s Bio

Melissa Calvert is currently working as a devoted Lifestyle Counselor at Crowd Writer and, this organization is popular for its clientele services. She is an expert writer and a passionate counselor. She facilitates individuals in making their lifestyles better.