A good healthy body equals a good state of mind and outlook on life. A healthy person not only lives long, but lives well. But there are no shortcuts or magic spells to achieve a healthy body, rather its a result of consistent healthy habits, one of the most important of which is a healthy diet. The importance of a balanced diet can’t be emphasized enough for a healthy lifestyle. A healthy lifestyle can be attained by maintaining a balanced diet and keeping into consideration to meet all the essential nutrients required by the body. Here are some healthy diet tips you can apply in your daily life to change your body for the better.
1.Have variation in food
Eating a wide variety of healthy foods helps to keep you in good health and to protect against chronic disease. There are six essential nutrients that people need to consume through dietary sources to maintain optimal health and for your body to keep functioning properly. These nutrients are critical for a person’s growth, reproduction and healthy body. There are no food that contains them all, so a good variety of food is needed to fulfill that requirement. Its not just one meal, rather a balanced diet over time that will make a difference. Choose food that are rich with nutrition rather than junk food that taste better, but are void of benefits.
2.Avoid harmful substances
Losing the habit of drinking alcohol, smoking and taking drugs will make a world of difference in both body and mind. They fill your body with toxins, kill healthy cells, increase cancer risks and eventually reduce your body’s functional capacity. The dangers include:
- digestive problems, high blood pressure, stroke, liver disease and heart disease .
- Cancer of the breast, throat, colon, mouth and liver.
- Destruction of the immune system, greatly increasing the risk of getting sick.
- Memory and learning problems, poor educational performance.
- Mental health problems, rage problems, anxiety and depression.
- Social problems, greatly decreasing productivity.
Avoiding harmful substances will not only help you attain a healthy body but a clear mind as well.
3.Eat more fish
Fish is a rich source of proteins and contains a lot of minerals and vitamins. Seafood is usually low in fat, Fish like Salmon contains a little more fat, but it is the healthy for heart kind: containing omega-3 fatty acids which help prevent heart disease. Other oily fish like trout, herring, mackerel, sardines etc. are also high in omega-3 fats. The value of fish proteins is very high. It is more healthy than protein found in meat and, although inferior to milk and egg protein, contains a stable composition of essential amino acids. So Try to have at least two portion of fish on a regular basis. Fresh, frozen or canned fish are all good, but fresh fish are always better.
4.Fruits and veggies
Though they may seem unappetizing to some, vegetables and fruits are an important part of a healthy diet. They are one of the most important source of vitamins, fibers and minerals. Research suggests that regular intake of fresh fruits and vegetables decrease the risk of cardiovascular diseases. Green leafy vegetables such as spinach, lettuce are the top contributors in lowering the chances of heart diseases. Cauliflower, broccoli, cabbage, and citrus fruits like lemons, limes, oranges and their juices also provide great protection. So there should be some vegetables and fruits in our meals everyday. Try drinking a glass of fresh fruit juice and a portion of veggies regularly and notice the improvement in your health!
5.Reduce intake of sugar
We all like sugary foods and drinks, but they are high in energy or calorie. High intake of sugar builds up fat in our body, causing diabetes and heart disease, and creating the risk of becoming obese. Excessive intake can also cause tooth decay, stress, causing blood glucose to spike and plummet. Sugar is best enjoyed in moderation or on occasions. Instead of processed sweet foods, natural sugary fruits are better used to pamper our taste buds and is much better for our body.
6.Eat less salt
The human body requires only a small amount of salt to contract and relax muscles, conduct nerve impulses, and maintain the proper balance of water and minerals. High intake of salt can increase your blood pressure. People with high blood pressure suffer from hyper tension, it can cause heart diseases and other cardiovascular diseases. No more than 3 grams of salt is the ideal amount for adults. Most of the salt you eat is already in the food that you buy from stores. So exercise caution in adding extra salt when eating.
Also read – How to live a happy life : 7 tips
7.Drink lots of liquid
At least 1.5 liters of liquid is needed to keep an adult body functioning properly. Any less and you could be suffering from dehydration. When it’s hot or you’re physically active the intake of water has to be increased even more. Not only water, other liquids like milk, fruit juice, coconut water etc. can also work. But try to avoid sugary fizzy and soft drinks, as they are high in calorie and also not good for your teeth. Drinking lots of liquid will provide the following benefits:
- prevents constipation.
- flushes bacteria from bladder.
- aids digestion.
- It regulates body temperature
- maintains blood pressure.
- prevents kidney damage
- delivers oxygen throughout the body
- protects organs and tissues
8.Cut down on fat
Fat is important for our body, but digesting too much fat can backfire on you. There are two types of fat: saturated fat and unsaturated fat. Try to tone down on saturated fat, as too much of it increases cholesterol in blood. It can damage you cardiovascular health and increase weight. On average, one should not have more than 30 grams of saturated fat in a day. Choosing foods with unsaturated fat can be an alternative to your fat intake.
These were our top 8 healthy eating habit. Start today and achieve your goal of a healthy body. You won’t become healthy overnight, but working towards your goal one step at a time will definitely make you happier.