Most eating habits are established during childhood. But that doesn’t imply that it’s too late to adopt new and healthier habits.
Making healthy changes doesn’t require you to completely overhaul your diet. Start at your own pace by practicing these key healthy-eating habits.
Eat Healthy Breakfast
Research indicates that eating breakfast every day helps in weight loss and weight maintenance by reducing hunger later in the day. When the overnight fast is broken with a healthy breakfast, it gets easier to resist unhealthy choices during the day. Breakfast must include at least two food groups — such as whole grains, lean protein, dairy, or fruits and vegetables- to put you on track for a day of healthy eating.
Drink Lots Of Water
Water is a crucial nutrient that is often overlooked. Sixty per cent of our body weight is made up of water and every system in our body requires it to function properly. The Institute of Medicine recommends that men need about 13 8-ounce cups of water a day and women need nine 8-ounce cups of water a day. Sometimes thirst is misinterpreted as hunger. Drinking a glass of water before eating can satisfy thirst and keep you from eating unnecessary calories.
Cut Down Sugar Consumption
Regular consumption of food items and drinks with high sugar content increases the risk of obesity and tooth decay. Sugary foods and drinks are often high in calories. Sugar, if consumed in unhealthy quantities, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Free sugars (found in honey, syrups, unsweetened fruit juices and smoothies) are extremely unhealthy if consumed in a huge quantity. This is the type of sugar you should cut down on, rather than the sugar found in fruits and milk.
Consume Less Salt
Eating too much salt can instantly raise blood pressure levels. People with high blood pressure are more likely to develop heart diseases or to have a stroke. You might be surprised to know that even while eating saltless food, you may be consuming too much salt. Adults and children aged 11 or more should eat no more than 6 grams of salt (about a teaspoonful) a day. Younger children should consume even lesser quantities.
Eat Whole Grains
All types of grains are good sources of complex carbohydrates and some vital vitamins and minerals. Grains are naturally low in fat content. All of this makes grains a healthy option. Better yet, they are linked to a lower risk of heart disease, diabetes, cancer and other health problems.
What do you do to keep your body in good shape? Tell us in the comment section.