Creating a balanced diet and working it into our daily lives is quite difficult to pull off. However, preparing for healthy habits is not as confusing or as restrictive as many people can imagine. A healthy eating lifestyle and a balanced diet both play an essential role to maintain good health. This means eating a variety of foods in the right proportions or eating real food, and consuming the right amount of food and drink to achieve a healthy body. Real food is known to be a whole, natural, minimally-processed and nutrient-based food.
Why is it important?
A balanced diet for you and your family is very essential in our body organs and tissues that also needs proper nutrition to function effectively. Studies have shown, that not enough proper nutrition in our body is more prone to diseases and any many ailments. Children with a poor diet or unbalanced diet have the possible chance of having growth and developmental problems, poor intellectual capabilities. Bad eating habits can persist and continuously adapt if not prevented.
According to the reports of Center for Science in the Public Interest shows that heart disease, cancer, stroke, and diabetes is top leading causes of death in the US which is influenced by unhealthy diet.
But how can you create a balanced diet for you and your family? Here are some top 10 tips that can help to attain a healthy diet.
Never skip a meal and eat regularly
Never try to skip meals to lose weight.Research show starving your body can cause you overeat and to make unhealthy food choices and can less likely make you gain weight rather than lose it. Especially breakfast, it has been found that if there is a positive effect on children and adult’s mental performance and can increase concentration throughout the day.
Never get thirsty and drink a lot of water
Our body needs to drink plenty of fluids to avoid dehydration. It is always recommended to drink at least 6-8 glasses of water daily. We must prevent sugary drink that is high in calories and added sugars.
Eliminate the sodas and sugary drinks
Create a diet and healthy meal plan
Meal planning does not just put you to maintain healthy food lifestyle; it can save tons of time and low effort since you can prepare your diet meal plan more efficient. It is essential to learn what foods to eat at each meal whether it will break down into protein, fruit, vegetables, leafy greens, starch/grain, protein snacks, and ‘taste enhancers. You should learn the right portion sizes within each of the food groups.
Base your meals on starchy carbohydrates
Starchy carbohydrates include potatoes, bread, rice, pasta and cereals and should make up just over one-third of the food you eat. Better to choose a whole grain variety of foods like potatoes with their skins on because it contains more vitamins, minerals, fiber, and can help you feel full throughout. Starch should be included at least once with each meal. Also, to keep an eye on the fats that you’re adding when cooking or serving especially oil, butter, and creamy sauce on these types of foods because it will increase the calorie content.
Eat more proteins
Dairy foods and milk are excellent sources of protein it also contains calcium for healthy bones. Proteins help to boost muscle mass and strength, eating enough protein is essential to build and maintain and healthy muscles and other body tissue. It helps to manage your weight by filling you up, according to studies protein helps to make you feel full longer and will cause to prevent overeating. Protein promotes a healthy brain function as it will need to produce enzymes, hormones, and neurotransmitters for cognitive function in our body. It helps to maintain healthy, healthy bones, studies have shown that there is a positive relationship existing between eating more foods with protein and a healthy bone. Protein protects heart health, according to studies that there is an inverse relationship between protein intake and risk of heart disease that has been observed in adults.
Eat some fruits and vegetables
Fruit and vegetables are the essential part of your daily diet. It is naturally good and contains vitamins and mineral that can keep and balance your diet. Also, can help to protect and fight against diseases. Fruits and vegetables are low in fat, sugar, salt and a good source of dietary fiber that can help to reduce obesity and maintain a balanced diet, lower down cholesterol and blood pressure and lower risk of having diabetes, stroke, heart disease, cancer, and hypertension.
Eat more healthy fats
Good fats contain healthy cooking oils such as coconut oil, virgin olive oil, and ghee. Also other food like nuts, avocados, seeds and fishes like salmon, trout, and tuna.
Avoid food in a box that contains artificial preservatives
Takeaways and quick fixes are nice to have as a treat. But you shouldn’t be relying on them as a food source. They contain very little amount of vitamins and are generally full of MSG.
Start baking and cooking from scratch
As this a good habit to have and can improve your diet drastically. Especially if you are only buying rich, fresh and healthy foods.
If you feel that you are not doing any of the above then the chances are that you are not living the healthiest lifestyle. Hopefully through reading this you will be able to start implementing these changes into your lifestyle in order to help you and your family achieve a better, healthier lifestyle.