It is easy to get caught up in everyday life – so much so that we forget that our bodies can only take so much pressure. We know that eating well is a requirement, yet who has the time when we are always working from dawn to dusk. Right?
Well, that is where most people are wrong because keeping check of good nutrition need not be a draining task at all. Nutrasphere brings to you 10 tips that will help you improve your health tremendously.
- Avoid Processed Junk Food (Eat Real Food Instead)
Processed junk food is obviously unhealthy, and what’s more? These foods have been specially crafted to trigger your pleasure centres so that they entice your brain into overeating and even promoting food addiction in some people. They are usually also low in fibre, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they will provide you with mostly empty calories without doing you any good.
- Craving Something Sweet? Enjoy Fruit For Dessert.
Who says it is compulsory to only stick to the popular choices of chocolate treats and sweets? A dessert can be as simple as a sweet fruit to satisfy your cravings. Dates are another sweet and healthy treat, might we add, choice.
- Flavour Your Water Naturally With A Lemon Slice, A Lime Wedge, Cucumber Slices, Or Fruit.
You will add calories, but given they are from such healthy sources, you can rest assured that they are healthy calories. Flavoured water contains Vitamin C, which helps in keeping your skin & bones, look & feel their best respectively. It is a rich source of Vitamin E that will protect your cells. It is also filled with other nutrients that will surely help you get your daily dose of the required amount your body needs of them.
- Try Having A High-Fibre Cereal Every Day For Breakfast.
Fibres help your body to absorb the vital nutrients present in the meals that you eat. It also facilitates easy passage of food through the digestive system. Include a variety of whole grains in your daily diet, ranging from whole wheat, brown rice, millet, quinoa, and barley. You can easily experiment with different grains to find your favourites.
- Drink A Glass Of Water Before You Eat, And Do So At The Right Times.
Drinking some water before you eat your meals will help your body in the process of digestion. Remember though: do not drink too soon after a meal, as the water will be likely to in fact dilute the digestive juices and will also likely make you feel a little uneasy. A cherry on top is the fact that you will likely only eat to the extent that you really need to due to the feeling of already being a little full.
- Do Not Smoke Or Do Drugs, And Drink In Moderation Whenever You Do.
If you smoke or abuse drugs, tackling those areas becomes crucial since they affect your overall health. Consuming them will make it difficult for the body to remain healthy, even if you are eating healthy foods otherwise. You are advised to indulge in moderation and consider avoiding it completely if you tend to drink too much. There is hardly any good that can come out of it, is there?
- Minimize Your Sugar Intake As Much As Possible.
Added sugar in foods is one of the worst ingredients that has widely present in the modern diet that we are so unhealthily used to. Large amounts of sugar can harm your metabolic efficiency, especially if you are consuming a combination of sugar-rich foods and protein-rich meals, which can lead to more fat being stored and not to mention, stand as an obstruction to your goals of keeping a healthy weight.
- Increase Your Omega-3 Intake.
Omega-3 are powerful anti-inflammatory agents which can help to protect the heart, lubricate the joints, and may even help to maintain good mental health. These can be found in seed oils and oily fish. Those found in oily fish are more ‘bioavailable’ than those found in plant sources, which means that they are more available to use by the body. Therefore, it is in your best interests to consume two portions per week of food containing omega-3 oils.
- Reduce Your Salt Intake.
Consumption of too much salt can raise your blood pressure, which makes it more likely to develop heart disease or have a stroke. And one thing to remember is that even if you do not add salt to your food yourself, you may still be eating too much. Some of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, bread and sauces. Use food labels to help you cut down. More than 1.5g of salt per 100g is taken to mean that the food you are consuming is high in salt. Adults and children aged 11 and over should eat no more than about a teaspoonful a day. It is advised that children younger than that should be having even less than that.
- Stock Up On Healthy Snacks
You can switch to a nutritious snack, such as a portion of fresh fruits or vegetables, whole-grain crackers, or granola bars. And speaking of which, the golden rule that you ought to keep in mind for high-energy eating is to never go more than four or five hours without eating, and include some protein at each meal or snack such as individual tuna salad packs or nuts. Opt for keeping your cupboards stocked with healthy foods that you can easily grab and eat on the go.
Keeping in mind these nutrition tips is important to keep your organs and tissues working smoothly. In the absence of well-taken care of nutritional habits, the body is prone to diseases, large levels of fatigue, and not to mention, poor performance at work. So incorporate these tips and give your body and health the Tender Loving Care it deserves.