Healthy Nutrition Practices
Healthy nutrition is the key for good health. Eating foods that are rich in vitamins, minerals, fiber, controlling foods with saturated and Trans fats and having essential fatty foods is the approach towards healthy nutrition practices.
Evaluate Yourself
- Ask yourself if you are eating the right kinds of food. Are you a foodie with all the wrong choices? Do you heavily depend on packaged and processed foods?
- Do you weigh more than required and are you suffering from conditions like diabetes, heart diseases or do these conditions run in your family?
- You think you need vitamin and mineral supplements and not getting enough nutrients?
- When was the last time you got a positive feedback from your family physician?
If the answer is in the affirmative then you need to do some serious changes to the way you eat and develop healthy nutrition practices coupled with good amount of physical activity.
Healthy Food Practices
- Start your breakfast with a big bowl of cereal topped with your choice of fruits. Unrefined cereals are a better choice; they provide proteins carbs, vitamin B & E and are an excellent source of iron. Try to fit in at least 4 to 5 servings of fresh fruits and vegetables in your daily diet.
- Eat foods rich in fiber, like whole grains, oats, brown rice, whole wheat pasta.
- Make sure you get enough calcium per day by having milk and milk products.
- Keep a track of your food intake; go for variety of fruits and vegetables instead of just the usual varieties.
- Drink lots of water and keep yourself hydrated. 8 glasses of water is usually suggested.
- Go in for lean meats, have them baked, grilled or broiled than frying.
- Go for fish than red meats, they make an important source of proteins, vitamins and an excellent source of unsaturated fats that the body needs.
- Remove visible fat from meats like lamb, beef, and poultry before cooking them. Give them a through wash before you start cooking.
- Vegetarians can include nuts and seeds like almonds, pistachios, cashews, pine nuts, peanuts , walnuts, pumpkin seeds, hazel nut, sunflower seeds in their diet not to lose out on nutrients and energy non vegetarian diets offer. Nuts and seeds are an excellent source of protein, essential fats and amino acids.
- Cut back on fats like butter and sour cream in your breads and salad dressings.
- Drink low- cal beverages like diet colas, however its best to avoid them altogether. Go in a bottle of water or fresh fruit juices instead.
- Check nutrition labels on the foods that you buy, take foods that are low in fat, processed sugars and sodium.
- Go for vitamin supplements occasionally and only if you are advised by your doctor. Do not heavily depend on them as they can never be substitutes for fresh fruits and vegetables. Mostly stick to getting your required nutrients from natural foods.
Along with healthy nutrition practices, exercise regularly, early morning walks and jogs do a lot of good to your system.