Repeat with me, “Health is important”. Yes, and repeat it as many times as you want when you want to gobble Cheese Burger or want to sip the coke at the restaurant.
It’s easy to get confused when it comes to a healthy diet and nutrition. Even experts often seem to hold different opinions. Despite all the disagreements, many wellness tips are well supported by research, we discuss in the article.
Table of Contents
- Good calories vs bad calories
- Tips for maintaining a healthy lifestyle
- Eat a variety of foods
- Mix it up with plant protein foods
- Replace saturated with unsaturated fat
- Eat real food, Avoid processed junk food
- Get enough sleep
- Maintain a healthy body weight
- Drink some water before a meal
- Eat regularly, control the portion size
- Do some cardio
- Start now! Keep changing gradually
When we read the calorie count of a certain food, we might encounter that a calorie count of a burger is much less than a healthy bowl of oatmeal. Yet, nutritionists recommend having oatmeal rather than consuming burgers. But, why?
Good calories vs bad calories
Calories are a measure of the energy we consume via food. Once inside the body, they work in simple physics: energy in minus energy out, equals weight loss or gain.
About the topic, Good Calories vs. Bad Calories here’s the thing: if we have spoonfuls of sugar all day, we might ultimately die. Our body requires a variety of nutrients, vitamins, and so on to function. If you ask if there is any nutrients value added in sugar – Negative.
You will wonder to know that foods are not made up of calories alone, but rather they are a mixture of nutrients and additives. These nutrients work differently on the hormones that control hunger (leptin).
These hormones tell our body system to either burn or store fat (insulin). Biologically, our body is naturally programmed to defend our fat stores to protect against long-term starvation, making it difficult to put down that fork when the choco browny is served.
Tips for maintaining a healthy lifestyle
If you are engaged in physical activity and sports or want to live a healthy life, eating right is essential for optimizing performance. Here are simple yet helpful tips for a healthy living.
1. Eat a variety of foods
We need to have more than 40 different nutrients to maintain good health and no single food can supply them all. You can’t depend on a single meal that can deliver all nutrients. It’s important to have balanced food choices over time to make a difference! for example –
- If you are having a high-fat lunch, then your dinner can be low-fat and light, easy to digest.
- Nutritionists don’t recommend having a heavy dinner, but if you had a large meat portion at dinner, it’s better to have a balanced carb food for the next day’s choice.
2. Mix it up with plant protein foods
When you add a variety of food to your plate, it works wonders! Choose beans and peas (white beans, kidney beans, pinto, black; split peas, hummus, chickpeas) soy products (veggie burgers, tofu, tempeh), and unsalted nuts and seeds.
3. Replace saturated with unsaturated fat
While keeping a healthy diet, fats are also important for good health and proper functioning of the body. But, we have to check too much of anything that can negatively affect our weight and cardiovascular health.
We should limit the consumption of saturated fat (often comes from foods of animal origin), and completely avoid trans fat like baked goods, fried foods, frozen pizza, etc. You must read the levels to keep your diet right.
Eating fish 2-3 times a week, with one serving of oily fish. will contribute to our right intake of unsaturated fats. While cooking, you can replace the frying process by boiling or steaming and using vegetable oil.
4. Eat real food, Avoid processed junk food
Eat whole and healthy foods, fruits, and avoid processed junk food at any cost. Processed foods are incredibly unhealthy. It has been engineered to trigger your taste buds, so they trick your brain into overeating – even promoting food addiction in people.
Processed or ready to fry foods are low in protein, fiber, and have unhealthy ingredients like refined sugar and grains. Thus, supplies empty calories to the body.
5. Get enough sleep
One can’t underestimate the power of good night sleep for a healthy lifestyle. Poor sleep can drive insulin resistance, damage your appetite hormones, and reduce your mental and physical performance.
Eventually, it affects your body and creates one of the risk factors like weight gain or obesity.
6. Maintain a healthy body weight
Perfect body weight depends on factors like gender, age, height, and genes. Excess body fat comes from eating more than we need. Obesity and overweight increase the risks of a wide range of diseases, heart diseases, and cancer.
The extra fat comes from the calories we intake via protein, carb, or alcohol. Physical activity helps us spend energy, and makes us feel good about ourselves. The message is really simple: if we are gaining weight, we need to consume less and be more active.
7. Drink some water before a meal
Drinking enough water can cost the number of calories you burn. It’s good if you can have 250ml to 500ml water before meals. One study showed that downing 2 cups or 500ml of water 30 minutes before each meal increases weight loss by 44%.
8. Eat regularly, control the portion size
If you want to lose weight, then skipping meals, especially breakfast, is not good for your health. These tendencies can lead to out-of-control hunger, often resulting in helpless overeating.
You can choose healthy snacks in between meals like yogurt, a handful of fresh or dried fruits or veggies (like carrot, etc) or sprouts.
Paying attention to portion size will help us not to have extra calories, and will allow us to eat all the food we enjoy, without having to eliminate any. You can start with small plates that can help you to have smaller servings.
9. Do some cardio
Doing aerobic, also 30-minute yoga, or cardio, is one of the best things you can do for your mental and physical health. It helps you to reduce belly fat, the harmful type of fat that builds up around your organs. It improves the metabolic health of your body.
10. Start now! Keep changing gradually
A healthy lifestyle is a process! Gradual changes in lifestyle help to overcome major changes introduced all at once. There are so many free calorie counting apps in the market where you can count the food calorie you are taking in a day. Start putting all the information and you will understand what to eat in a day and maintain a balanced diet.
The bottom line for natural health tips
A simple and small step can go a long way toward improving your diet and wellness. If you are feeling too anxious about how to maintain a balanced diet, just focus on what you eat in a day. Exercise, sleep, and social relationships can lead you to a healthy and happy life.
That’s all for today. If you want to hear more from us or have any suggestion, please share in the comment section below.