Top 10 Tips for Healthy Eating

One of the main ingredients in Good health is a healthy and balanced nutrition plan. Not only can it prevent certain long-term (chronic) diseases such as heart disease, stroke, and diabetes, it can also help you feel your best.

As per the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.

It is often hard to keep up with what to eat and what not to eat to follow a healthy lifestyle in today’s world. This article will give you the top 10 points to remember to maintain a healthy lifestyle in 2022. 

1 ) Say no to processed junk food.

Yes, I am talking about all the burgers, pizzas, and other fast foods.

They are chemically processed and made only from refined ingredients and artificial substances that are targeted to trigger our pleasure centers.

This could cause a sense of overeating which might even later lead to an addiction.

They also have low fiber, low protein, and low amounts of micronutrients. Instead, they have added sugar and refined grains

Alternative: Freshly cooked food, fruits, and fresh vegetables. 

2 ) Cut your sugar intake. 

Reducing your sugar intake can be a huge aid in weight reduction.

Experts state that sugar can promote fat storage and make you hungrier more quickly due to changes in blood glucose. High usage can even lead to many health issues including cancer

I have personally always felt sugar craving to be one of the hardest to say no to. So, I would suggest switching all the chocolates and sweets in your house to fruits of your choice.

Even while drinking your morning coffee, switch sugar to stevia or honey in low quantities. 

Alternative: Stevia, Honey, brown sugar.

a heart shaped bowl with strawberries and blueberries in it

3 ) Don’t drink sugar calories. 

As mentioned before, sugar intake is already harmful. But drinking sugar is even more harmful. This will include all those ice cream shakes and sodas that we enjoyed.

The main reason why it’s more harmful is that your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

So in the end when you drink a soda, you end up with more total calories. Note that this is also one of the reasons why Alcohol is said to cause weight gain in our body.

Next time you feel like drinking something nice, have fresh fruit juice without added sugar instead. 

Alternative: Fresh fruit juice

4 ) Switch to extra virgin olive oil

I usually personally recommend cutting oil completely, but if you do need oil for cooking, then definitely choose extra virgin oil.

Extra virgin oil is the least processed form of olive oil and is one of the healthiest vegetable oils available. It also has powerful antioxidants and vitamins and can be very helpful for your heart’s health. 

Recommended: Extra Virgin Olive Oil 

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5 ) Increase your protein intake 

Protein is the ingredient that fuels our cells and powers our bodies. Protein helps us build, repair, oxygenate, digest, and regulate. Hence it is the most important part of a bodybuilding diet.

It also helps reduce muscle loss, build lean muscle, reduce hunger and help maintain a healthy diet. 

Recommended: Corn, salmon, broccoli, eggs, cauliflower, beef, chicken breast, oats, tuna, peas, soya, quinoa, greek yogurt, almonds, milk, avocado, pumpkin seeds. 

6 ) Eat a lot of leafy vegetables.

Dark green leafy vegetables are a huge source of vitamins, minerals, and antioxidants.

Eating a healthy portion every day can help protect you from many diseases, including heart disease, diabetes, and cancer, and can also help you live longer. It is also easier to digest and in fact aids in weight loss. 

Recommended: spinach, cabbage, kale, lettuce, carrots, broccoli

woman eating a healthy diet meal

7 ) Reduce your salt intake. 

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Opt for fresh or frozen vegetables instead of canned vegetables. Choose low-salt or reduced-sodium products. Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Recommended:  Not more than 6g of salt per day (slowly reduce to this number)

8 ) Add beans and pulses

Beans and pulses are good sources of iron and fiber. Eating a fiber-rich diet can reduce the chances of heart diseases. They’re a cheap, low-fat source of protein, fiber, vitamins, and minerals. Pulses include beans, lentils, and peas.

Recommended: baked beans, red, green, yellow, and brown lentils, chickpeas (chana or garbanzo beans), kidney beans, butter beans (Lima beans), haricots, cannellini beans, flageolet beans, pinto beans, and borlotti beans

9 ) Add healthy fats and avoid unhealthy fats 

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet: 

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). 

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, are found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. 

Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet

Saturated fats are found primarily in animal sources including red meat and whole-milk dairy products.

Trans fats are found in vegetable shortenings, some margarine, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

10 ) Add calcium to your diet 

Calcium is one of the key nutrients that your body needs to stay strong and healthy. It is a known building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K nutrients that help calcium do its job. I personally recommend drinking a glass of fresh milk every day or almond milk. 

Recommended: milk, cheese, bread, soya, kale, spinach. 

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Tips in a nutshell

If you think eating clean and healthy is a hard game, It’s not !! We just need to structure our food pleasure in the right way. Keep the below checklist by your side and enjoy food to the fullest.

Top 10 health tips checklist

Resources 

Medibank 2018 – 8 benefits of cutting back on sugar – https://www.medibank.com.au/livebetter/be-magazine/food/8-benefits-of-cutting-back-on-sugar/ 

Miho Hatanaka 2020 – Is extra virgin olive oil better than olive oil? – https://www.medicalnewstoday.com/articles/318397 

Advanced health – Why You Need to Eat Your Greens  – https://www.sfadvancedhealth.com/blog/eat-your-greens 

Kathy W. Warwick 2020 – https://www.medicalnewstoday.com/articles/248958 
Medical news today : What foods are high in protein? –  https://www.medicalnewstoday.com/articles/321522