A Guideline to Healthy EatingAll Admin
Adopting a healthy lifestyle is no easy feat. There are compromises that you have to make. There are food items that you are required to cut out of your lifestyle. However, while the journey is hard, it is undoubtedly worth it. Why so? Well, because of all the benefits it brings along with it.
Before delving into how to eat healthily, it is essential to understudy why must one eat healthy in the first place.
Benefits of healthy eating
A healthy lifestyle cannot be adopted overnight. It requires persistence and commitment. This is why it is essential to know why the long and laborious process is worth it. Here are some of the benefits of healthy eating that justify it all.
- It helps in weight loss, which in turn protects one from chronic diseases. Some of the common chronic conditions associated with a poor diet include diabetes, cardiovascular disease, and cancer.
- Modeling children’s behavior. Children learn from their surroundings. If the parents eat unhealthy so will their offspring leading to a vicious cycle. Having a healthy lifestyle sets the right example.
- Healthy eating includes intake of the required minerals and vitamins. This helps in building strong bones. Hence, it allows one to avoid tooth decay and osteoporosis alike.
- Overeating sugary food is associated with feelings of depressions and anxiety. On the other hand, eating healthy improves mood and well-being.
- Nutrients like Vitamin C and fatty acids play a role in enhancing memory. These and various other nutrients are part of healthy eating.
- It reduces the risk of sleep apnea and other sleep disorders.
Ten tips for healthy eating
Want to start eating healthy? Here are some tips that may come in handy.
Don’t say no to carbs- completely
There is a general misconception that eating healthy is synonymous to eliminating carbs completely. This is not true. Instead, the key is to reduce the consumption of bad carbs and include good carbs. What are good carbs? Starchy carbohydrates like potatoes, wholegrain, and bread, should constitute one-third of your diet.
Say hello to veggies and fruits
There is no way one can realize the benefit of healthy eating unless they incorporate vegetables and fruits into their diets. It is advised that one should eat five portions of veggies and fruit daily. Don’t eat the same thing every day. Instead, try different options. Have chopped up bananas one day and strawberries the next.
When anyone recommends a protein diet, people tend to think it means eating chicken and ribs. However, these are not the only source of protein. Fish is an excellent option. Not only is it equipped with protein, but it is also enriched with vitamins and minerals. It is important to eat fish daily.
Eating speeds matter a lot. People who eat at a quick pace are more likely to gain weight than those who eat slowly. Various studies have been conducted to gauge the effect of eating speed. It has been concluded that the slower one eats; the lesser calories are consumed.
The type of bread matters- Whole grain is the answer
Bread is a food item that stays even when adopting healthy eating habits. However, what changes are the type of bread consumed. Instead of selecting refined grain bread, opt for whole-grain instead. Refine grain has been associated with a high risk for various ailments. On the other hand, whole grain is said to reduce the probability of diabetes and cancer.
Replace junk food with healthy snacks
Those who like nibbling on snacks throughout the day find it hard to resist the urge when switching to a healthy diet. Just because junk food is not allowed doesn’t mean one has to give up on all snacks. Instead, junk food can be replaced with healthy meals.
Have achievable goals
It is impossible to wake up one day and start eating completely healthy. The more unachievable the goals are, the harder it is to eat healthy in the long run. Rather than this, have achievable and quantifiable goals. Follow through with them.
Focus on the bright side
It is easy to feel sad about all the things that are now forbidden to eat. Rather than viewing the glass as half empty, focus on the other half instead. Fill the food cabinet with delicious, healthy food. Push away the thought of unhealthy food items.
Get family and friends on board
It is impossible to start living healthy and sticking to it unless there is positive reinforcement around. The society and social circle we live in play an integral role in shaping our behavior. Getting friends and family onboard ensures that one doesn’t slip up and is motivated to follow through with this new way of life.
It’s okay to slip up
No one is perfect. It is hard to change the way we are programmed. This is why most of us might find ourselves in situations where we slip up from our diets and eat something that we are not supposed to. It’s okay. Don’t be too harsh on yourself.
How to continue eating healthy?
Hopping onto the healthy diet bandwagon is just the start. It is also crucial to ensure that the lifestyle continues. How to do so?
Make a competition out of it. Set goals and reward yourself when you achieve them. Enlist the support of friends and family. Don’t buy any junk food to make sure that there are no cheat days. However, at the same time, don’t cut out the food items that you live entirely. Instead, eat them in moderation. This is because completely depriving one of their favorite food means that when people slip up, they slip up bad.
It might not seem like an easy task to eat healthily, but know that it is doable. Be motivated and committed to the goal. You will surely come out at the better end.