You are what you eat! The statement is quite popular among fitness seekers and nutritionists. Whenever you approach a dietician or your fitness trainer, the first thing they advise you to do is to keep a check on your diet.
Nearly 82% of personal trainers believe that exercise contributes 15% to your weight loss journey, while a well-planned diet works for the rest.
So, when it comes to health goals, whether it is about weight gain or loss, improving cardiovascular health, or becoming fitter, improving your health option for your everyday living is a must..
In this article, we share with you the benefits, importance, learning and options for healthy living and eating.
What do you mean by healthy eating habits?
- A well-planned diet contains the nutrients you need to stay healthy, feel good, and be energetic. The terminology “eat a healthy meal” includes various nutrients such as protein, carbohydrates, fat, water, vitamins, and minerals. It also means getting the right number of calories (not taking in more or less than your body needs). Eating well is particularly important if you are undergoing treatment for your health conditions or have a history of it. A person’s immune system, mood, and energy level get significantly affected by their diet. No health expert is required to start a proper meal. Usually, getting tangled in small details can lead to confusion about the first step you need to take. Focus on the aspects of nutrition that matter the most for health and well-being. Overall a well-planned diet, physical activity, and a healthy weight are essential for keeping your body in good shape.
Healthy diet: Saturate fat vs Sugary meal vs Fruit and vegetables
What composition is defined as a healthy meal? Every food group has healthy foods to choose from! You can intake a variety of foods, such as:
- Whole fruits — oranges, bananas, apples, berries, and oranges
- Veggies —okra, spinach, beetroots, peppers, and broccoli.
- Whole grains — cereal grains (such as brown rice, millet, oatmeal, bulgur), and whole-wheat bread.
- Proteins — eggs, lean meats, seafood, beans and lentils, nuts and seeds, and tofu
- Low-fat or fat-free dairy — dairy products such as milk, yogurt, and cheese, lactose-free dairy products, and fortified soy beverages (soy milk)
- Oils — olive oil, vegetable oil, avocado oil, sea oil etc.
- Fresh fruit juice – the ones that have no preservatives and any other sugary content.
Avoid certain nutrients and ingredients
Well, when you are concerned with your health, you need to get rid of the components for a better health outcome.
The few of them listed below must be strictly avoided during main meals, dinner and when savouring a healthy breakfast.
Saturated fat – Many sweets and snack foods contain unhealthy fat, including cheese, fatty meats, and poultry. These facts are also present in some plant products, including palm oil and coconut oil. Limit it!
Salt (sodium) – We consume sodium from table salt, but most comes from packaged and restaurant food. As a primary step towards eating healthily, avoid restaurants.
Sugar – Syrup and sweeteners are a big NO! Avoid consuming sugar in your coffee, yoghurt, or cereals. If you can’t cut it down, just low sugar consumption.
Alcohol – A beverage that contains alcohol is beer, wine, or liquor. Generally, women should consume no more than one drink per day, and men should limit themselves to two per day. You should always drink less than more if you want to stay healthy.
Importance of proper eating habits
When we think about balanced meals, we typically consider the types of food we consume. Eating well involves developing healthy habits and leaving your unhealthy meals aside.
For this, you might have to change your daily routines if you want to enjoy the benefits of healthy living options.
Also, it requires energy for the body to perform all its basic functions, such as breathing, digesting food, maintaining body temperature, repairing the body, stimulating growth, and maintaining a healthy immune system.
Our bodies get energy from food in the form of calories. Calories are actually the fuels that the body stores and burns according to its need or habit.
So, why are learning or consuming balanced meals essential for good health? According to the Department of health, diet can prevent chronic non-communicable diseases like diabetes, heart disease, and cancer. A routine diet consists of various foods with the consumption of fewer salt, sugars, unhealthy fats, and trans fats.
After you understand the essentiality of eating a good meal, you won’t find it as hard as you think. Moreover, you will be able to eat well and enjoy food more quickly than ever before.
Advantages of healthy serving
- Lowering the risk of heart diseases.
- Fibre-rich diets such as vegetables and fruits may help prevent obesity, health problems and the risk of type 2 diabetes.
- You can lose weight, prevent strokes, boost your mood, increase productivity, and improve your memory through proper eating.
- It will boost your mood and reduce stress, helping you perform your daily physical activities effectively.
- A healthy weight and lifestyle are achieved through food with good nutrition and physical activity.
Disadvantages of unhealthy eating
- Eating junk food regularly is an unhealthy habit, leading to obesity, cardiovascular disease, type 2 diabetes, liver disease, and cancer.
- Being overweight, high blood pressure, tooth decay, and other illnesses are caused by poor diet habits, which can compromise work capacity.
- Processed or packaged foods are high in sugar, salt, oil, calories, and preservatives. The risk associated is related to hypertension, high blood sugar, and heart disease.
10 simple tips for healthy eating: The Do’s & The Don’t
Put an end to procrastination! Check out these ten easy ways to become a healthier person. Start today!
Choose more home-cooked meals
Save money & energy at once! Almost everyone enjoys going out to a restaurant and eating delicious food.
In addition, we sometimes order our favourite food at home, and then we overeat it.
The incidence of this might be okay if it occurs once or twice a month, but if it occurs more frequently, you should do something about it.
It is possible for you to avoid the situation. For this, you can prepare delicious and flavorful healthy home dishes with significantly fewer calories.
You can also start with a simple recipe to cook a balanced meal at home. Remember, home food is less processed and more wholesome than junkie meals.
Say no to ‘sausages’ & yes to protein
In barbecue season, snags are available, but many have high fat, high salt content, and additives.
As a good substitute, why not use lemon juice and fresh herbs to marinate chicken breast or fresh minute steaks? Also, there is nothing better than prawns or a fresh fish fillet when grilled on the BBQ, along with vegetable kebabs.
Choosing green over processed food
Make sure you eat green leafy vegetables. Besides being rich in protein and iron, they also contain calcium and fibre. You can easily prepare green leafy vegetables in addition to baked chicken cubs or fish fillets.
Make sure you have a variety of colours on your plate at each meal. It would be ideal if you could combine all six different tastes at least once a day (sweet, salty, sour, bitter, pungent, astringent) and enjoy the delicacy.
Stick to protein & healthy fats
You should pay attention to your protein intake, as protein deficiency is a common problem. Add animal protein or eggs to your meals to increase your daily protein intake.
Veggies and vegans can satisfy their protein needs with lentils, beans, and tofu.
You must include protein in your diet because it is essential for your health. You can find protein in broccoli, soybeans, lentils, asparagus, and spinach. There are also many protein-rich dairy products available at low levels.
Your meal should contain approximately 25 percent of good protein, while active exercise can increase this amount by five percent, only if you are regular.
Eat your breakfast like ‘KING’
You are more efficient and functional if you are filled up.
An age-old saying says you should eat your breakfast like a king! You should eat breakfast to get energy and prepare for the day ahead.
Sometimes you don’t have time to prepare a full breakfast, but quick muesli or smoothie can kick-start your day when you are pressed with time.
A protein-rich diet is essential if you want to lose weight.
The following sources of protein you can add in your healthy breakfast:
1. dairy products
3. peanut butter
6. lean meat
Moreover, protein may also increase your daily calorie burn and help you maintain muscle mass.
Drink water, and say ‘No’ to frizzy soda
A healthy lifestyle includes drinking enough water.
It’s shown that drinking water can help you lose weight and maintain it, and it might even help you burn more calories.
Moreover, drinking water before meals reduces your appetite for the next meal and reduces your food intake.
As a result, consuming water rather than other beverages is essential. It may result in a drastic reduction in sugar and calorie intake.
In addition to improving diet quality, drinking water regularly may reduce the number of calories you consume from beverages.
For a refreshing twist on water, keep a large jug in your fridge and add some lemon or lime juice, cucumber slices, and mint leaves.
A zesty drink is a great reminder to keep you hydrated throughout the day. Your goal should be to finish your jug by the end of the day.
No starvation; eat 2 – 5 times
Having a balanced diet starts with the options of fresh fruits and vegetables.
Don’t forget to encourage your family to eat these nutritious foods. You should eat 2–3 pieces of fruit and 5 cups of vegetables daily.
Stick with the strategy. Also, don’t overconsume it at night if you have skipped your breakfast, lunch or dinner throughout the day.
Also, prepare your portion size for every meal you take throughout the day.
Prepare your grocery list in advance
You hit the store or indulge in junk food whenever you are hungry.
In other words, people become inspired by browsing the aisles instead of knowing what they need. Thus, we tend to buy packaged foods instead of fresh, whole foods.
Plan your weekly menu and shop on the perimeter of the store, where fresh produce, dairy, meat, and fish can be found.
Bake or roast instead of ‘Deep Frying’
The health benefits of foods are significantly altered by the method in which they are prepared.
Various methods are used to prepare meat and fish, including grilling, broiling, frying, and deep-frying.
Although these types of cooking are relatively safe, some potentially toxic compounds are formed during these types of cuisine. The toxic compounds cause cancer and heart disease.
We include a few of the healthier methods of cooking, such as:
3. Slow cooking
Your food may be healthier if you use this method because it doesn’t promote the formation of any harmful compounds which alter your health.
Limit sugar & sodium
For more information on the sugar content of your breakfast cereal, check the nutrition label (you can see all the information on the packaging of the product).
Packaged foods are laden with sodium and sugar, from pasta sauce to mac and cheese and rice mixes to soups.
Also, limit the intake of sugar contents in your coffee breaks or in your after-meal dessert. Likewise, don’t add salt intake if the meal already has one.
Immediate dietary guidelines that can be practised
The ancient sages always preferred eating healthy food, for they believed it shaped a person’s personality. Don’t forget – what you eat becomes who you are.
Make balanced food choices and adopt good eating.
Here are the immediate guidelines that can be taken for health and well-being.
Step 1 – Understand precisely how many calories your body requires to perform essential metabolic functions and daily physical activity.
Step 2 – Knowing what food contains calories per gram and its type is essential.
Step 3 – You should even consider portion control and choose nutrient-rich foods in addition to keeping an eye on the calories.
It is ideal to consume a diet that contains carbohydrates, protein, fat, minerals, and vitamins. The portion chosen should suit your body requirements.
Step 4 – Maintain a diet plan that includes more fruits, grains, low-fat dairy, and fresh vegetables.
Step 5 – Make homemade meals at home or work.
Step 6 – You should take your meals on time rather than skipping or delaying them. You don’t want to end up eating more.
Step 7- Start by using a small plate and taking a small serving. Chew your food well; this time-consuming process will ensure you eat the correct amount of food.
Step 8- Stay hydrated instead of drinking sweet drinks.
Step 9 – A diet rich in fibre or resins will help you feel full and achieve satiety value, resulting in fewer calories.
You can make your diet healthier by incorporating some of the small changes listed above. You can also keep your portion in check with these tips while adding nutrients or adapting to a new diet plan.
For a healthier and more sustainable diet, you can combine all these steps. In case you are unsure about the well-framed diet plans or if you want something that suits your health needs, you can connect with the nutritionists at Ptspot.
FREQUENTLY ASKED QUESTIONS (FAQ)
You’ll learn how to reap the benefits of a healthy diet and find answers to some of the most common questions.
Do healthy eating and calories go hand in hand?
Calories are a source of energy for your body. Calories are a necessary part of our diet, yet many diets have branded them as the enemy of every weight loss effort. u003cbru003eUnless trying to lose weight, an average man should aim for 2500 calories, and an average woman should aim for 2,000 calories. u003cbru003eu003cbru003eHigh-calorie foods are generally high in fat, salt, or sugars, but some high-calorie foods are natural sources of nutrients. u003cbru003eu003cbru003eAmong the highest calorie foods are corn, nuts, avocados, olive oil, and grain bread are among the highest-calorie foods. u003cbru003eu003cbru003eThese foods provide a variety of nutrients you need in your diet with long-lasting satisfaction, unlike other healthy foods that do not satisfy.
Do healthy diets affect cholesterol levels?
A diet high in low-density cholesterol increases the risk of heart disease, but you can reduce the level of bad cholesterol by eating the right food. u003cbru003eu003cbru003eFoods high in fat with low protective fats raise blood cholesterol levels. u003cbru003eu003cbru003eThe simplest thing you can do to lower your cholesterol level and reduce your risk of cardiovascular disease is through the consumption of more fruits, vegetables, lean or fat-free animal products, and high-fibre foods.
How important is fruit u0026amp; veg in a routine meal?
As a part of a healthy diet, vegetables and fruit is a vital features to ensure access to a mixture of vitamins and minerals that are abundant. u003cbru003eu003cbru003eFurthermore, fruit and vegetables are essential sources of vitamins, minerals, and antioxidants, with a great source of energy, a weight loss aid, and an important tool to prevent disease. u003cbru003eu003cbru003eThere are many benefits to eating vegetables and fruit, including improving the function of the heart, kidneys, and bones and preventing cancers, diabetes, and other diseases. u003cbru003eu003cbru003eYou will be deficient in vital nutrients if you do not include fresh greens and fruits in your diet. You can immensely see the drastic change in your hair and nails if there is a vitamin deficit.
Simple tips on how can I eat less when eating out?
Pay close attention to the u0022product descriptionu0022. Be cautious when it comes to supersized, fried, breaded, creamed, or buttered foods. Make healthier choices by choosing fruits, vegetables, grains, and lean protein for proper meals.
With a busy schedule, how can I create balanced meals?
Planning and preparation are the keys to eating healthy, even on a hectic schedule. u003cbru003ePlan your grocery list accordingly for easy-to-make meals that include protein, grain, and fruit or vegetables. Portion sizes vary based on calorie needs. Make sure you do your grocery shopping and meal preparation on the weekends so you can eat and make your week healthy.
Do you think it’s okay to cheat meal once in a while?
When you enjoy a food that is less nutritious on occasion, it is okay to indulge sometime. The occasional indulgence helps you stick with your proper eating goals and prevents you from feeling deprived. u003cbru003eu003cbru003eWhatever you indulge in, enjoy it at the moment while staying true to your overall health habits.
Is consuming a high amount of carbs unhealthy for me?
Most popular diets discourage carbs as they are bad for your waistline and health, but carbs are a crucial part of your diet when consumed in moderation. u003cbru003eu003cbru003eThe carbohydrates found in many foods are not only a healthy source of energy but also a healthy source of vitamins and nutrients, such as pasta and bread. u003cbru003eu003cbru003eAvoid processed carbohydrates when you were trying to lose weight. However, carbs contribute significantly to a healthy diet when eaten sensibly, which is a significant part of a balanced diet.
What happens when I start to eat healthily?
Increasing fibre intake, maintaining a healthier diet, and having regular bowel movements can improve your health and keep you comfortable. You can see immediate changes in your body once you have adopted a clean eating diet chart in your routine.
Not only in your body, but you also see drastic changes in your face and your mental wellness. For immediate results, you can explore the Ptspot platform to connect with a personal trainer or dietician, or nutritionist.