Whether you are trying to lose weight, get in shape or just want to live a healthier life, there are myriad benefits of healthy eating. A well balanced diet can cut down your risk of various diseases and help you maintain a healthy heart and brain and optimally working muscles. Regardless of your age, you should eat a good diet that provides proper nutrition to your body. Here are some simple healthy eating tips to keep you looking good and feeling great.
Go for variety
Let your diet comprise of a wide range of fruits, vegetables, nuts, seeds, eggs, fish, lean meat and low fat dairy foods. Fruits and vegetables are high in fiber and contain minerals, vitamins and phytonutrients. Diets rich in fruits and vegetables are effective in lowering blood pressure, inflammation, cholesterol levels and improve insulin resistance. People who include good amounts of fruits and vegetables in their diet, have lower risk of heart disease, stroke, diabetes and weight gain.
Avoid highly processed grains and food, since they have already lost much of their nutrients during the refining process. Whole grains are a better option since they are higher in vitamins, minerals and phytonutrients. They also play a pivotal role in increasing your consumption of fiber and complex carbohydrates and also make up for dietary pitfalls such as refined carb, salt and simple sugar.
Eat healthy fats
Fats have got a bad reputation for their LDL cholesterol content. We have always been told to eat less fat. But there are some types of fats such as polyunsaturated fats and monounsaturated fats that are beneficial to our body. These beneficial fats help lower “bad” LDL cholesterol and promote good health. Good sources of polyunsaturated fats include vegetable oils and omega-3 fatty acids found in fish, nuts and seeds. Monounsaturated fats are found in many plant-based oils such as avocados, olive oil and canola oil. Saturated fat boosts LDL cholesterol and triglycerides, increasing the risk of heart disease.
Drink a good amount of water
You should drink at least 3 liters of water each day. Water helps move the fiber smoothly through your digestive tract and reduces the chances of constipation.
When you take time to savor your food, you not only enjoy eating your food but it also helps control your appetite. The sense of fullness and satisfaction that we have depends on the hormonal signal that our digestive system sends to our brains. When you eat too quickly, you may end up eating more. That’s because your brain may not receive the signals that you are full.