Want to ensure you are leading a healthy lifestyle? You should know that aside from choosing the right exercise program, cultivating right eating habits will ensure that you have the nutrients that your body really needs. Here are the top 13 eating habits that you need to develop the healthy lifestyle!
Is your diet a perfect mix of carbohydrates, protein & good cholesterol?
1. Balance your meals
The perfect diet should include about 45% of carbohydrates, 30% of protein and 35% of good cholesterol. Choose the right foods to include into your diet and eat the right amount as to what your body really needs. Do not eat too little fat because it can make your feel deprived. You can reward yourself by sprinkling some almonds in your salad to make it more robust.
2. Avoid artificial foods
As much as possible, make sure that your eating habits include whole-grain bread, vegetables, nuts, white meats and fruits. Your goal is to supply your body with the highest possible level of nutrients. Processed food contributes nothing but risks to various diseases so minimize their intake as much as possible.
3. Always include fruits and vegetables in your diet
Fruits and vegetables are the best source of vitamins and minerals. Leafy and dark green vegetables are the richest source of essential nutrients that your body needs. They are rich in water and fibre that fills you up and provides the energy that you need throughout the day.Fruits can substitute your usual choices as desserts. Always remember that the more colourful your plate is, the more vitamins, fibre and minerals that you’ll eventually get with your diet.
4. Create a food journal
In order to track the progress in your eating habits, why don’t you write a journal and take note of what you have eaten throughout the day? It will serve as your motivation for achieving your goal such as losing weight and practicing an active lifestyle.
5. Limit your calorie intake
The amount of calories that you should consume is dependent on your weight. A good gauge is that if you are a female, aim for an intake of 1,500 calories per day only. If you are a male, you should limit yourself for about 2,400 calories..
6. Never let yourself get too full
Do not overeat. If you are really hungry, choose the right foods to eat and stop when you are comfortably full. Physiologically, it takes about 20 minutes for your brain to tell you are full. Hence it helps to eat mindfully and slowly to prevent overeating.
7. Always drink plenty of water
Instead of drinks that are full of refined sugar, choose drinking water instead. By drinking water, you are cutting down the calories that enter your body to zero! For some flavour in your drink, try adding mint, lemon or cucumber as healthier options, or simply club soda.
8. Include whole grains in your diet
Oatmeal is a rich source of fibre and is also effective in lowering cholesterol and managing diabetes and heart disease. Choose old-fashioned or whole oats over instant oats. Before you buy, make sure to check the ingredients first and only choose the products that are labelled as whole grain only.
9. Always compare sodium
Whenever you are out for a grocery, always compare sodium in the product that you are planning to buy and choose the one with the lowest level of sodium. If possible, look for foods that are labelled with “no salt added”.
10. Opt for oily fish
Oily fish are a good source of Omega-3 fatty acids as well as proteins and vitamins. Adding at least two portions of fish – especially salmon – in a week can help you lower the risks of cardiovascular diseases. If you are eating fish regularly, widen the variety that you are eating.
11. Avoid saturated fats
One of the healthy eating habits that you need to develop is cutting down the saturated fat and sugar that you are eating. As much as possible, opt for foods with unsaturated fats but if you can’t help it, limit yourself to 20g of saturated fats and sugar per day only.
12. Do not skip breakfast
There are some people who think that the less you eat, the faster weight can be lost. This is completely wrong in so many ways. Breakfast is one of the most important meals of the day. It also helps you control and maintain your weight. Hence skipping breakfast is a bad eating habit that you should change. Fill your breakfast with the right foods and nutrients that your body needs.
13. Start your day by drinking a smoothie
Instead of drinking instant coffee, why not start your day by drinking smoothies? You can experiment with different fruits and vegetables, add some milk and you’re good to go. Not only that it is delicious but it can also provide your body with the essential nutrients that you need as you spend the rest of the day being active.Making small changes can have a big impact on your health. Cultivating these simple but healthy eating habits not only ensures a healthy body but also sets a foundation for better quality of life. Don’t wait, start now! Also read about the top 10 lifestyle hacks that can protect and improve your heart.