A good nutrition along with some physical exercise is very important for maintaining a healthy body and mind. A healthy body that functions well is a treasure of a valuable lifetime. I daresay, that a healthy body is an important key to a happy and satisfied life.
However, starting on a good nutrition plan is not easy at its beginning stage. The most difficult part of the process is the breaking of unhealthy habits.
But if you truly want to live your life at its best, it is important to make that change and take the challenge.
Here are some tips to get you started on a more healthy diet:
1. Rid your home of unhealthy eating temptations.
- As much as possible, those food and drink that distract you from following better eating habits should be out of your reach and sight!
- Ideally it would be a wise to keep junk foods and beverages out of your house so you will not be tempted to snack during the day.
- If you are worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand.
- And if you are having a hard time taming your sweet tooth, try keeping something tiny on hand, peppermints or barley sugar. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you crave.
2. Learn what foods are the healthiest and beneficial for You.
- A good way to start eating healthy with good nutrition is by learning about healthy food and their nutrients.
- Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why.
- The key is learning about their nutrient contents.
- When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body.
- As the saying goes, knowledge is power!
3. You must take into consideration your schedule for meals.
- Preparation is a major key in commencing a new healthy diet.
- If you often eat in a hurry at odd times of the day, you are probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead!
- Instead of grabbing a fast food lunch on the go, take a packed lunch to work, complete with a healthy wrap and some fresh fruit and vegetables.
- Remember not to forget your evening meal.
- A simple plan to have a meal ready before you get home would be perfect.
- Although in our fast paced lifestyle, sometimes this just cannot be done. One way to solve this problem is to plan out your evening meals for the week (maybe on your days off). Perhaps just before you do your weekly shopping.
- Another warning: when going to the shops, do not venture there hungry because if you are anything like me, you will think that one or two chocolate bars will not hurt! Well, that becomes the first break to have good nutrition diet.
4. Have a simple start with small steps.
- Initially, many will find it very difficult to make those necessary changes for good nutrition.
- But when you start, start by taking small steps.
- That means, do not cut out all of those unhealthy foods you love all at once.
- There is no need to be that harsh on yourself.
- Take your time to learn about your eating habits.
- Then, replace them with better meals one at a time.
- For instance, replace one soda a day with a glass of water. In doing such, you are actually already improving your calorie intake.
- Also, if you eat fast food every day, try replacing that half of the time with better quality foods.
- Changing your unhealthy eating habits for good nutrition cannot be done overnight.
- You need to take the time to learn and understand why you have to do it.
- In this way, you will feel much better within yourself physically, mentally and emotionally.
5. Learn to prepare well balanced diet with good nutrition.
- At the beginning, learning to prepare your own meals for good nutrition can be quite a tedious task.
- However, you must remind yourself of the good health benefits you will reap later.
- You may start with fruits and veggies.
- Try to consume two and one half cups of vegetables and two cups of fruit everyday.
- Do your best to eat a variety fruits and vegetables. Choose as many different kinds and colors as possible.
- Selecting and taking from all five vegetable subgroups at least four times per week is a great way to good nutrition.
- Moreover, you may also aim to eat at least three ounces of whole grain based products each day.
- If you are able, make milk a part of your healthy diet. Drink at least forty-eight ounces of low fat milk or milk products on a daily basis.
- Also, it is important to note that your total fat intake should only be between ten and thirty percent of your calories.
- You should avoid saturated fats as it can do much to damage your health rather than good.
- Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free.
- Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods.
Signs Of Good Nutrition
After several days of taking healthy balanced diet, you will eventually show some signs of good nutrition. As the saying goes, “You are what you eat!” Hence, if you are eating healthy, you will become healthy. That means, you yourself (perhaps those around you, too) will feel and notice the positive effects of good nutrition on you.
Below is a list of some signs of good nutrition:
1. Healthy and Regular Bowel Movements.
This is on top of the list for the reason that you will notice it immediately. In a matter of a day or two of eating healthy you will notice its positive effect on your urine and bowel movement. Your body is like a machine: it takes what it needs from what you feed it. Then, eliminate the rest by urine and the bowels. Eating fruits and vegetables and drinking sufficient amount of water are beneficial to getting rid of toxins from our colon. Thus, resulting in a healthy and regular bowel movements.
2. Restful Sleep.
A diet filled with processed foods containing artificial ingredients, sugar, caffeine, salt, and white flour will deprive your body of proper rest. For the reason that the body will have to spend a lot of its resting hours processing sugars and empty nutrition.
However, a diet filled with good nutrition can have sleep benefits. Taking fruits such as kiwi and tart cherry have been discovered to help reduce sleep interuptions. Thus, providing your body to have adequate slumber time. The Vitamin B and D plus the melatonin found in milk was said to produce a natural source of sleep hormone. Fatty fish like Salmon and nuts like pistachios and walnuts are also considered good food for sleep.
3. Healthy Skin and Shiny Hair.
One of the organs directly affected with your eating habits is our skin. Unhealthy eating will result to unhealthy and dry skin. The detrimental effect in your skin due to unhealthy diet cannot be solved by expensive creams and treatments. The health of our skin and hair is also hugely dependent on our diet.
Healthy fats in your diet from foods like nuts, avocados, and olives give the skin and hair a healthy glow and shine, while lean proteins like chicken and turkey assist the body in cell growth and repair.
4. Mental Alertness.
The brain needs fuel to think. It burns about 10% of a calorie every minute. If you deprive your body of food by skipping meals, or not eating enough calories, you will feel physically tired and mentally foggy. Your ability to respond quickly and precisely in everyday situations will be impaired.
However, getting good nutrition from vegetables, fruits, fish and nuts will surely boost your mental health. Particularly, green leafy vegetables are known to help reduce decline in brain function. Nuts, beans and lentils are also known to contain brain-boosting nutrients that enhance our cognitive health.
5. Better Eyesight.
A diet rich in fresh fruits and vegetables, instead of processed foods, keeps the eyes healthy. Foods with high sugar content cause swelling in the eye and impairs vision. Good nutrition also reduces your risk for developing AMD (age-related macular degeneration) that can lead to blindness.
6. Proper Weight.
Being within a few pounds of the recommended height/weight charts lets you know that you are getting the right number of calories from the foods you eat. One of the biggest mistakes dieters make is not eating enough. If you live an active lifestyle, you cannot ignore the fact your body needs the right amount of calories to fuel your activities.
Having a balanced diet filled with good nutrition, there is no doubt about you keeping a healthy weight.
7. Stronger Bones.
Bone cells are constantly being replaced. Many vitamins and minerals must be present in your diet at the same time for the body to absorb the calcium from the foods. A moderate resistance training program three times a week, along with a balanced diet everyday, is the best assurance for strong bones.
A healthy diet and regular moderate exercise are the two main components for wellness. The importance of both cannot be ignored. If you deprive your body of either, you will look and feel it.
Disclaimer: This information is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
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