Healthy Eating Habit

HEALTHY EATING HABITS CHANGE HEALTHY LIFESTYLE

Healthy diet eating is all about making positive and right choices . & focusing on food which provides necessary nutrients to maintain good health , prevent deficiency diseases and chronic diet related disorders . 

  Here some tips for healthy eating to change healthy lifestyle

• EAT FRESH FRUITS EVERYDAY 
• include at least 1 full bowl fresh cut  fruits salad in your daily diet .
• Always prefer whole fruit over fruit juices.
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• EAT YOUR VEGGIES AND SPECIAL GREEN LEAFY VEGGIES 
• Include green leafy veggies in your daily diet. 
• Include 2 serving of sprouts and mix vegetable salad .
• Avoid rice , thick dal  and fruits in dinner.
• Include raw veggies salad before each meal .
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• DRINK UP MILK 
• Low fat milk is preferred than whole milk .
• Avoid whole milk and milk products like butter , ghee , cheese , and paneer . 
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• CUT THE SALT 
• Less intake of salt
• Eat no more than 1-2 teaspoon / day .
• Pink Himalayan salt , rock salt  are a good variety of salts which included in your diets .
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• TOSS THE SUGAR 
• Reduce daily  intake of processed sugar .
• Prefer natural sugar over processed sugar.
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• STAY HYDRATED 
• Water intake should be at least 3-4L in a day.
• Drink a glass of water 30 min before each meal .
• Daily early morning have a glass of lukewarm water with few drops of lemon water .
• Avoid drinks and sodas . drink alcoholic beverages do in a moderation . 
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• ELIMINATE JUNK FOOD 
• Restrict all sugar added processed and junk foods that are high in calories .
• Avoid bakery products, and refined processed food , sweets , deep fried and junk foods. 
• Low fat and no fat is preferred.
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• MEALS ON TIME 
• Maintain regular meal timings .
• Do not skip meals . 
• Have small and frequent meals .
• Have a light & early dinner .

BENEFITS OF HEALTHY EATING 

Healthy Weight                                                                           Maintaining a healthy weight can help reduce the risk of many chronic health issues Being overweight or obese, however, significantly increases your chances of serious diseases , including ;

• Heart disease
• Some cancers
• Type 2 diabetes
• Osteoporosis

Many healthy foods including vegetables, fruits, and beans are lower in calories and loaded with healthful nutrients. Furthermore, they tend to be higher in dietary fiber. 

Better Mood

Foods with a high glycemic load include refined carbohydrates or simple sugars. Examples of this type of food include sugary drinks, white breads, biscuits, cookies, and cakes. Conversely, vegetables, whole fruit, whole grains and lean proteins have a lower glycemic load.

Heart Health

Healthy eating and increased physical activity can help prevent high blood pressure or premature heart disease. Diet is recommended as a dietary approach to reduce high blood pressure. This diet includes:

• Eating plenty of vegetables, fruits, and whole grains.
• Choosing fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
• Limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products.
• Limiting food or drinks that contain added sugar. 

 Dietary fiber may improve blood cholesterol levels and reduce the risk for heart disease and other chronic diseases.

Reduced Risk for Cancer

Eating foods that contain antioxidants can help reduce your risk of developing some cancers. Antioxidants help protect our bodies cells from damage by removing free radicals, which can cause disease.

Fruits, vegetables, nuts, and legumes contain many phytochemicals, which act as antioxidants.

Foods high in antioxidants include:

• Seeds and nuts
• Dark leafy greens
• Berries, such as raspberries and blueberries
• Carrots and pumpkins

Improved Gut Health

 An unhealthy diet that is high in sugar and low in fiber alters the gut microbiome, resulting in increased inflammation and poor health.

Eating a diet rich in vegetables, fruits, whole grains, and legumes that is also low in sugar will provide prebiotics and probiotics, which allow healthy bacteria to thrive in your gut.

Examples of foods high in pre/ probiotics include:

• Fiber (a prebiotic)
• Fermented foods rich in probiotics:
• Kefir
• Miso
• Yogurt

Improved Memory

In one particular study, vitamin D, vitamin C, vitamin E, omega fatty acids, fish,  were all considered beneficial. The healthy eating suggestions previously recommended in this article also impart improved memory benefits.

Many healthy diets have certain characteristics in common:

• Eat more vegetables: Fill half of your plate with vegetables. Make sure you select a variety of colors, and be generous with greens.
• Eat fruit: Choose fruit over the juice so that fiber is included.
• Eat whole grains: Select a variety of high-fiber options.
• Include nuts and seeds.
• Choose good fats: Olive oil, olives, nuts, nut butters, seeds, and avocados are the healthiest options.
• Eat lean protein: If you eat meat, make it lean and eat smaller amounts. If you choose the plant-based diet, include plenty of beans.