Beauty, Health

Healthy Eating Tips

healthy eating tips

Food is as much of a blessing to human beings as it is a curse. Food comes in many varieties and each one has a different effect on the body; however these effects are no necessarily beneficial. Truth be told, scientists have concluded that almost every disease can be attributed to unhealthy eating. Most of the time, you will find that people prefer to consume what is delicious and shun what is not. This works in complete reverse because you will find that some of the most delicious foods actually because more harm to the body than anything else. Unhealthy eating can cause dangerous medical conditions such as high blood pressure, stroke and even cancer. To avoid this, it is best to follow the healthy eating tips provided in this article.

Fats

As commonly known, fats are the most unhealthy food in the world especially saturated fats that are found in animal meat and products, fast food, and sugary food. They are deposited as fat tissue and may even be converted into cholesterol which causes blood cholesterol levels to rise beyond the recommended levels. This in turn increases risk of heart diseases such as heart attacks and stroke. The average adult should avoid unsaturated fats as much as possible and instead replace them with dietary fats which are healthier and have only positive effects on the body. They help with the absorption of fat soluble vitamins such as vitamin A, D, E and K and lower blood cholesterol levels and blood pressure. They can be found in avocadoes, olive oil and nuts.

Fiber

Fiber is an important part of healthy eating for a number of reasons. First, it is important because it helps to lower blood cholesterol levels which reduce the risk of heart attack. Fiber also contains stool softening abilities by adding bulk to stool; curing constipation and allowing smooth and easy passing of stool. Fiber can also help to soften skin gradually with continuous intake. Best of all, fiber helps in maximum weight loss because it adds bulk to food and curbs hunger that would have been replenished through eating carbohydrates and fatty foods. Fiber rich foods include grains, fruits and vegetables, nuts and variations of beans.

Protein

Protein is the building block of muscle and body tissues. However, there are proteins that when taken in excess, they cause harm to the body. A good example of this is red meat; it is known to cause kidney diseases and increase cholesterol levels. However, scientists have concluded that humans need more high quality protein especially with older age. This of course does not mean that you should eat more animal protein; it means that you should find a substitute for protein sources. The best protein substitute is the soya plant. Soya comes in milk, meat and other forms and though it has a less appealing taste, it provides healthy amounts of protein. Nuts and beans in all varieties are also a rich source of healthy protein. Soya, nuts and beans should be mixed in plenty amounts in order to maximize the protein intake.


Healthy eating


Fruits and vegetables

Vitamins and natural minerals are found in many foods, but none could really compare to the amount that is found in fruits and vegetables. The most important minerals are calcium and minerals. Calcium is important for bone growth and health while iron is important for carrying oxygen all over the body. Almost all fruits and vegetables contain these minerals plus other vitamins. For maximum absorption of these nutrients, the vegetables and fruits should be eaten raw after thorough washing. If they are to be cooked, ensure that you only use a small amount of cooking oil and if possible it should be olive oil. If not, prepare them by boiling or steaming.

Breakfast

Even when loosing weight, breakfast is the most important meal of the day. Researchers have concluded that skipping breakfast can have more harm than good. During the day, humans use up a lot of energy that is created from burning the calories in food. When you skip breakfast, you deprive your body of the necessary calories to get you through the day. Therefore, the body uses up fat stored and squeezes as much as possible from any food that had been consumed. This leads to extreme hunger that can only be filled by eating many starchy and fatty foods. Once the food is consumed only little amounts will be converted into calories because the body is now compelled to store fat for the purpose of burning calories in the absence of breakfast. This leads to unhealthy weight gain. Therefore, for healthy eating, you should always eat breakfast.

2 week diet

Fish

Fish is not popular among people because of the smell and different taste. This especially applies to fatty fish such as salmon, mackerel and trout. Fatty fish contains healthy amounts of omega three fats that are good for the body. It is also a good source of protein and a healthy substitute for red meat and other unhealthy fats. These fish best boiled or steamed because frying adds on unsaturated fats to the meal.

Cook at home

The myth about processed food being bad for you has some scientific truth to it. Processed foods have been found to contain more salt and unhealthy nutrients. Therefore, for healthy eating researchers have concluded that cooking from home is better than buying processed foods or eating out. When you cook from home, you are able to take control of the number of calories that you eat and take notes on how to improve your diet. You will also avoid the excess calories and additives that come with bought food.

Water

Water should always be part of a healthy meal for many reasons. For starters, water helps in the digestion of food to ensure that you are not bloated of filled up on gas. Water also helps when losing weight because when you drink water, there is little space left for sugary treats. Water also helps to keep the body hydrated which makes the skin soft and supple. Researchers recommend at least eight glasses of water per day which may vary from person to person

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