Food is life. This is something we hear almost every day and people are concerned about eating properly to get healthier, the question is how to eat properly? There is not a person active on the internet today who has not seen the topless torso of the elegant and iconic Cristiano Ronaldo. Everyone wants those muscles, that fitness, that magnificence. The answer lies in the food, but the minute details are extremely important. Your food has to be proper.
Decisions regarding Food:
Your attitude is extremely important in determining your healthy food habits. The decisions you make in certain regards decide your healthy lifestyle.
Do not miss your meals:
Your day begins with your breakfast. And so does your responsibility. Breakfast is extremely important. It begins your metabolism. It provides all the essential carbohydrates for the day. The lunch and the dinner have their own importance as they supply the body the fuel to keep going all day.
Eat a balanced diet:
A balanced diet is vital. Your diet should be based on a healthy balance of nutrient-rich foods like fruits, vegetables and animal products. At different times of a day, the body requirements vary, thus leading to the prominence of a balanced diet.
- Eat a diet of 30% vegetables (dark colored vegetables are better, such as spinach) 20% fruit (eat the ones with more nutritional value, such as pomegranates), 20% carbohydrates (starches like wheat, rice and corn), 20% protein (which is found in meat, beans, and legumes), and 10% dairy products.
- Eating a diet of 80% carbohydrates such as fruits, vegetables, and starches like wheat, rice, and corn, 10% protein (which is found in meat, beans, and legumes), and 10% fats.
- Seek alternatives to liquids with chemicals:
Certain nutrient- rich and beneficial natural drinks like tea, coffee, juices, and milk shakes should be preferred over manufactured products like Sodas, Colas and acidic drinks.
- Reduce the amount of low-nutrient foods:
Certain low nutrient foods like Crisps, sweets and Candies, should generally be avoided and replaced with foods rich with Minerals and Vitamins. These are generally fruits like Lemons, Oranges, and berries.
- The right amount to eat:
- Eat according to the hunger:
Many people do believe that timed meals are necessary. Regularly at 9 AM , 12 Noon , and 8 PM. However, variable hours can be acclimatized to. It goes without saying that while eating you should leave one-third of your stomach empty.
- Determine how much of what type.
The amount you eat also depends on the type and source of food. You should eat a lot of fruits and vegetables, raw, because they are nutrient-rich and low calorie. But for meat and dairy, a strict rationing should be observed.
- Water.
Hydration is extremely important. It has immense benefits. Drink a lot of water. About 8 glasses of water are recommended per day but increasing to 10 and 12 will only do you better.
Ideas about food:
- Restricted diets:
Do not force yourself to eat the same thing every day. Bring some changes. Do not divulge in diets which are lacking any certain macronutrient. Our diet must always consist of all the Nutrients- proteins, vitamins, Carbohydrates and all that. Eating too much of a good thing can be bad.
- Minute quantities of fats:
Fats should never constitute a considerable part. They can upset the dietary habits if taken in excess. Never take too much of Butter, or things as such.
- Know the importance of food to your body:
Maintain and essential proportion of carbohydrates, salts and fibers. Tell yourself, “I am smart and I know what food is. So I should stop eating the crap”
- Discourage yourself from fast food:
The only way to stop yourself from eating junk is by not thinking about it. Do not crave for junk food. It may be fine once in a while, but never more than that. Not on a regular basis at all.
- Give yourself treats:
Once you have developed a strict diet plan, it is fine to sometimes show leniency. Give yourself little treats. Eat festive sweets or snacks but seldom. They should never make you stray from your original path.
- Never eat too much while out:
Foods from restaurants or particularly vendors should be kept to a minimum. Home food is always the best option. When you go out to eat, do not eat too much. Do not have a heavy meal while out.
When and what to eat:
- Breakfast:
Always have a nice and filling breakfast. Fats should be generally taken in Breakfast. It may include milk, butter, tea. Bread is essential, egg is recommended along with jams. Coffee may be taken depending on need.
- Lunch:
This is the time when you eat away your day’s hunger. Proteins and carbohydrates should make this up. Vegetables and meat should be taken complemented by fruit.
- Dinner.
This should be based upon lesser carbohydrates and mainly proteins. Dinner must not be too heavy but sufficient to ensure a good night’s sleep. Do not sleep exactly after eating.
Benefits of Healthy eating habits:
While going through the care and caution of a healthy diet, one must be aware of the immense benefits.
- Heart Health:
A diet low in fats, cholesterol and sodium can lower your risk of heart disease. The types of fat in your diet play a major role in your level of risk. Saturated and trans fats — commonly found in red meats, fried foods, coconut oils, palm oils, margarine and packaged snack foods — increase your risk and should be avoided. Diets that reduce your risk of heart disease are rich in fruits, vegetables, whole grains and low-fat dairy. Aim for four to five servings of fruits and four to five servings of vegetables per day.
- Bone and Teeth Strength:
A diet rich in calcium keeps your bones and teeth strong and helps prevent bone loss associated with osteoporosis. Low-fat dairy products, such as milk, cheese and yogurt; dark green vegetables, such as bok Choy and broccoli; and fortified foods, such as soy products, fruit juices and cereals are good sources of calcium. Vitamin D helps your body absorb calcium; choose products fortified with vitamin D to balance your nutrition.
- Energy:
Increased energy levels are the immediate benefits of switching to a healthy diet. Eliminating excess fats, sugars and refined carbohydrates helps prevent blood sugar fluctuations. Examples of refined carbohydrates include candy and white breads. Unprocessed carbohydrates including whole grains, fruits and vegetables are most nutritious. This allows you to maintain steady blood sugar and constant energy levels as a result. Small, frequent meals also help maintain energy.
- Brain Health:
Proper nutrition increases blood flow to your brain, protecting brain cells and helping to prevent Alzheimer’s disease. For a brain healthy diet, avoid fried foods and favor baked, steamed and grilled foods. Also, eat dark fruits and vegetables such as kale, spinach, broccoli, prunes, raisins, blueberries, raspberries, plums and cherries. Almonds, walnuts, pecans and other nuts are great sources of vitamin E, which along with other vitamins, also helps fight Alzheimer’s disease.
- Weight Control:
To prevent weight gain, you must eat no more calories than you burn each day. For weight loss, you must eat fewer calories than your body burns daily. Healthy and nutrient-dense foods, such as fruits, vegetables, whole grains and lean proteins, typically contain fewer calories than sodas, sweets and fast food meals. Shedding excess pounds reduces your risk of obesity-related conditions such as type-2 diabetes, clogged arteries and thyroid dysfunction.
We hope this article proves helpful in your steps towards healthy eating habits. If you like this article then don’t forget to share it with your friends. For more information on eating healthy and staying fit and building muscles please visit this website.
Sources :
www.livestrong.com/
http://www.whfoods.com/
http://www.fitnessmagazine.com/
5 Healthy Ways to Eat Properly
