Eat, eat, eat AND eat..!! That’s what living things needs to do for survival. Human like us are exposed with the world’s delicacies, temptation foods, exquisite wine and much more, giving us a wide abundance of varieties to enjoy!
Living in a world full of food paradise, however, we still do complain on what to eat and often times it is due to the budget and whether it is value for money. True enough, some expensive foods may not be the best food we have eaten or rather cheaper food could be one of the tastiest food ever.
As a matter of fact, indulging in good food often ties with the one whom we know, we care or our loved ones. Just imagine, if a person who is indulging with the world’s best food everyday and there wasn’t anyone enjoying with him/her, will it taste better than a family of loved ones eating at the night market stalls?
How many of us have the discipline of controlling our diet with so much fantastic foods around, especially foods that are unhealthy or could harm our body? I wouldn’t disagree that in fact there are people who are very health conscious and are very particular on foods they eat. But majority of us often choose to enjoy while we can and lying to ourselves that we will do more exercise after each meal – sounds familiar, but that usually didn’t happen.
What I am sharing today is how to eat healthy with only 3 things to keep in mind, and it’s easy to internalize and become parts of your life.
3 Techniques Of Eating Healthy
Eating healthy is easier than it sounds. But if you are equipped with adequate informations and knowledge, you are halfway there.
Technique 1 – Choosing a Healthy Diet
1. Choose the right carbohydrates
Flour and sugar are quickly absorbed by the body’s digestive system, this causes simple carb overloaded, and our body releases huge amount of insulin to combat the overload. Hence, eat these in moderation. On the other hand, whole-grain flour, hearty vegetables, oats, and unprocessed grains like brown rice are slow in digestion in our body. These food usually have higher in vitamins and other nutrients that are beneficial to the body, and are higher in fibre. This keeps our digestive system running smoothly.
- Consider eating leafy greens like collard green, kale and swiss chard which are packed with nutrients and will fill you up quickly. Mix it with a simple olive oil, a little salt and pepper, it will gives you a surprising tasty meal that is very nutritious.
- Choose a wheat bread (brown) instead of white bread or wheat pasta than a normal pasta. Processed carbohydrates found in the white bread are harder to draw nutrients from, and therefore constitute empty calories. May consider plain oat meal which is also very healthy.
2. Eat Lean, mean protein.
Proteins helps in building muscle and gives a lasting energy throughout the day. Aim to get between 10% to 35% of your daily calories from proteins.
Some examples includes:
- Lean fish such as cod, bass, and flounder
- Beans and Soy products (eg. edamame and tofu)
- Lean poultry like chicken or duck breast
- Cashew nuts
3. Know the facts between good and bad fats
It is important to choose the right kind of fats that we need to consume in order for our body to function correctly.
- Monounsaturated fats and omega-3 fatty acids are good fats, we should try to consume regularly. They help to lower bad cholesterol by raising good cholesterol. Adding some of the good fats like olive oil, nuts, fish oil and various seed oil to your weekly diet can help reduce your risk of heart disease.
- Try to avoid Trans fats and Saturated fats. Consuming them increases the risk of heart disease, hence try to read and look for hydrogenated on the labels or ingredient list.
4. Watch your salt intake
Salt maybe a necessity for human intake, but moderately, too much salt can lead to high blood pressure, osteoporosis and excessive stomach acid. Use salt sparingly, always check on food with “reduced sodium” option if available.
5. Practice moderation
Try to vary your diet so that you eat a little bit of everything in a moderate amount, refrain from over-consuming any one food or type of food. This will helps to keep a more well-balanced diet required in our body.
6. Stock up superfoods.
Superfoods here relates to food that have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your moods. Take a look at some of the so called superfoods.
- Blueberries – Blueberries may facilitate brain health. Highly equivalent fruits like fresh berries, raspberries or cranberries.
- Salmon. Salmon is rich in omega-3 fatty acids, a good type of fats. Omega-3 fats are good for blood pressure, brain function, and heart health. Have a look at seafood factsheet.
Technique 2: Making Easy But Healthy Decision
1. Drink plenty of water
Staying hydrated with basic H20 is an easy and dramatic way to improve your health and shed pounds, all while helping you feel full. Drink water during and after meals to aid digestion, try to consume between 2 – 3 litres per day.
2. Avoid products with artificial sweeteners such as soft drinks, sports and energy drinks
A can of coke adds up 139 extra calories to your diet. A white chocolate creme frappuccino has a whopping 500 calories. Hence, giving up sugary drinks is one of the easiest ways you can instantly improve your diet and become healthier. While it’s ok to treat yourself to these and other sugary drinks every once in a while, it’s not a good idea to make them becomes parts of your normal routine of your diet.
3. Less intake for Meat
Eating less meat can have several health benefits, as most people have enough proteins in their diet. In fact, vegetarians and vegans weigh less than meat-eaters, and live longer on an average.
4. Keep a distant from Fast-food
In general, we all know that fast-food is bad for our health. Yet it continues to remain a weekly staple for too many people. Fast-food are usually fried, processed, and excessively salty. Accompanied with soft drinks could easily burn through half of your suggested caloric intake for the day. Most importantly, much of the fats contained in fast-food are trans fats, the worst kind of fats
5. A glass of Wine or Beer occasionally, but be wary of more
Adults who drink a glass or wine or beer with their meal report numerous health benefits, including improved memory function, reduced bacteria infection and even boosted estrogen levels. Unfortunately, what may be good in small doses can be destructive in larger doses.
Red wine in particular, contains polyphenol called resveratrol that scientists believe is particularly heart healthy. Resveratrol works by improving the function of blood vessels in the heart and curbing the amount of bad cholesterol in your body.
Technique 3: Changing of Mindset
1. Adopt a healthy attitude towards food
Ask yourself, whether do you eat more when you are stressed? Try to evaluate these eating habits that may have a significance impact to your health. If you do have such habits or similar emotions, consider the following steps that may help:
- Find a healthier replacement. If you find that you tend to gorge more unhealthy foods during such emotions, try substituting with an activity – for instance, you could instead go for a walk, talk a long bath, or chat with trusted friends. Whatever activity you choose, the main purpose here is to help you decompress so that you no longer feel the need to binge.
- Consult a medical professional. Eating disorders are classified as mental illnesses, and you just can’t always just talk yourself into stopping destructive behaviors.
2. Determine how many calories you may need to function each day
This number may varies depending upon your metabolism and how physically active you are. As a rule, the more muscle mass you have, the more calories you need to consume to function properly. Otherwise, your body will start breaking down muscle tissue for energy.
If you are the kind of person who can eat without putting on a pound, or you are physically active, you may want to increase your daily caloric intake by 1000-2000 calories, a little lesser for women.
3. Do not skip Breakfast
There are several reasons why you might not want to skip what many people believes is the most important meal of the day.
- Eating breakfast gets your metabolism going, skipping breakfast may kick off the “starvation response” in some people. Your brain says “There is no food! It has been hours! It must be a femine! So the next time you eat, the body stores as much fats as it possibly can. Furthermore, skipping breakfast might leave you famished by lunch, causing you to binge as a way to compensate.
- A small breakfast is better than no breakfast. At least drink some water and eat a piece of fruit, a granular bar, or a piece of toast.
- It is not a good idea to skip breakfast the day of an important exam, job interview, or other critical event as you may be distracted by your hunger or not enough energy to perform up to your potential.
4. Eat Slowly
Have you ever gorged on huge meal and felt fine immediately, but feel like exploding 15 minutes later? This happens because it takes time for your stomach to tell your brain that it is full. Circumvent the problem by consuming your food slowly. That way, by the time you get the message and start feeling satisfied, you haven’t consumed too much extra food.
- Chew your food into its finest before swallowing
- Stopping for a sip of water will slow down your eating as well as helping you feel fuller.
5. Eat smaller meals five times a day
By eating five times a day with a smaller portion of each meal, allows you to eat slightly lesser, giving your body a more manageable amount of food to digest. This will helps to keep your blood sugar steadier throughout the day.
After much of digesting the facts and tips of eating healthier, I have made this fine food dining on Great discounts available here. Remember, decide your choice carefully and eat healthy!
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