Healthy Eating: Top 10 Tips For you

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Healthy Living
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10 Healthy Eating Tips

Eating healthy means eating the right amount of calories you need a day and that must be little more than your daily use of calories and thus your body can grow. Here are 10 exciting tips for healthy eating to maintain good health. 

#1 Drink Enough Water

Drinking-Water is the first and must, to maintain good physically. In our daily functioning, water plays a vital role. Water keeps the body temperature, removes toxins through sweating and helps the brain to function properly.

Our body is composed of 60% water and in the blood approximately 90 to 92% is water.

Water lubricates our bone joints, water maintains blood pressure in the body, forms saliva, flushes waste products from our body, maintains body temperature, helps the digestive system in many ways, improves skin health and makes skin glow as well.

Drinking enough amount of water daily is important for the body. 

#2 Don’t drink sugary drinks

Soft drinks or Sodas are the most fattening products you put daily into your body. They basically contain carbonated water, sugar or high fructose corn syrup or fruit juice, natural or artificial flavors, and some sugar substitutes.  

Drinking huge amounts of sugary beverages for quite a long time may cause gaining overweight, type 2 diabetes, coronary disease or heart disease, and many more diseases. 

Drinking carbonated beverages for a long time may cause metabolic syndrome like high blood pressure, lowers ‘good’ cholesterol, increases body fat.

It also sometimes causes gout. Soft drinks can cause tooth decay as well. Which means, for taking carbonated drinks for quite a long time will destroy the tooth enamel – the hard outer layer of teeth (Healthy Eating). 

#3 Eat Nuts

Instead of junk food, you can eat nuts as a snack. They are a big source of vitamins, fiber, fat, and protein. Nuts are incredibly loaded with Mg ( Magnesium ), Vitamin – E, Fiber and many other nutrients.

Nuts like Almond and Pistachio decrease heart disease factors and diabetes risk factors as well. 

A small 30 grams pack of Almond may contain up to 170 Calories, 14 grams of fat, 6 grams of protein, 4 grams fiber, 6 grams Carbohydrates, 37% Vitamin E of the Reference Daily Intake ( RDI ), 20% Mg ( Magnesium ) of the Reference Daily Intake (RDI). 

Research has shown that an Almond-rich diet can lessen ‘BAD’ LDL Cholesterol which is harmful to heart health.

The rise in blood sugar which happens after a meal by as much as 30% in people with diabetes can be controlled by adding an ounce – 28 grams of Almond in the meal. 

On the other hand, Pistachio can increase the ‘GOOD’ HDL Cholesterol level. Adding two to three-ounce which means fifty to eighty grams of Pistachio in the meal can improve HDL Cholesterol in your body.  

A one-ounce means 28 grams pack of Pistachio may contain up to 158 Calories, 12.5 grams of fat, 6 grams of protein, 3 grams fiber, 8 grams Carbohydrates, 3% Vitamin E of the Reference Daily Intake ( RDI ), 8 % Mg ( Magnesium ) of the Reference Daily Intake ( RDI ).

Another nut named cashews contains approximately 21% Mg ( Magnesium ) of the Reference Daily Intake (RDI). Also, research has found that diets that contain 20% of calories from cashews can improve blood pressure ( BP ) in patients with metabolic syndrome. 

#4 Take Coffee

There is no reason to fear coffee. Many of us think that the less tea or coffee we take, the more we can live healthily. But it is not like that actually. Much research has shown that coffee can boost the metabolic rate by three to four percent.

Some studies have shown that Coffee can increase the fat burning rate by up to 20 percent. Caffeine can increase epinephrine – also known as –  adrenaline levels in the blood.

A single cup of coffee contains Riboflavin (also known as Vitamin B2) roughly 11% of the Reference Daily Intake (RDI), Pantothenic acid (vitamin B5) up to 6% of the Reference Daily Intake (RDI), Magnesium and niacin (vitamin B3) up to 2% of the Reference Daily Intake (RDI).

#5 Sleep Enough

A night of good sleep is incredibly important to maintain good health. Sleep helps us in many ways to live healthily and stay focused and productive the whole day as well.  

All of us think that poor sleep makes us lean, but the truth is poor sleep is highly linked to weight gain. Short duration sleep can also cause heart disease or chronic disease.

Based on about twenty-five scientific reports, physicians say that those who sleep less than 7 to 8 hours per night are highly in the risk zone for chronic and heart disease.

Sleep also helps the immune system of our body. An eight-hour sleep can help you to maintain a good immune system in your body and to fight with the common cold. 

#6 Avoid bright lights before sleep

We always use our phones or laptop before sleep. But it is not good for health at all. Scientists say that avoiding screen light beginning two to three hours before bed is so good for health.

It keeps your brain calm and you can sleep smoothly all the time you sleep. Bright light makes our brain alert which is not needed when we are going to bed for sleep.

So avoiding bright light before bed can surely help you to have a deep sleep during the time you sleep. If you feel boring in bed, try to read a book in dim light. It makes your brain more tired and you feel asleep. 

#7 Eat Colorful Vegetables and Fruits

Vegetables and fruits are a significant part of a healthy meal. To maintain a healthy life colorful vegetables and fruits are a must.

The more color combination you make in your meal, the more nutrients you mix. So, it is really important to mix up some kind of colorful vegetables and fruits and make your meal.

Green vegetables help you to control blood pressure and lessen the risk factors of heart and chronic diseases.

A research report shows that people having High Blood Pressure can decrease the systolic pressure 11 mm Hg and the diastolic pressure 6 mm Hg by taking some green vegetables in their everyday meal. 

#8 Make sure to eat enough protein

Proteins are essential to maintain good health. In fact, the word ‘Protein’ comes from the Greek word ‘Protos’ which means ‘First Place’. In our body, there are 20 amino acids that form thousands of proteins.

Protein is a must for your physical growth and for the maintenance of tissues. Amino acids form up various types of hormones and enzymes which are also crucial to the human body. Some proteins are fibrous and some are structural.

A protein called Keratin is essential for hair, nail, and skin. Structural proteins like Collagen is needed for the growth of bones, tendon, muscle, etc. Protein maintains proper pH.

One gram protein contains four calories – the equal quantity of calories in each gram of carbohydrate contains. 

#9 Don’t smoke or do drugs

We all know that drugs are injurious to health, but do we know how injurious it actually is? And what actually happens to our respiratory system after years of smoking or taking drugs?

First of all, smoking cigarettes harms lung. Most of the times smoking causes lung cancer. A report of Asian scientists shows that 9 out of 10 people having lung problems are directly connected to smoking.

The long term effects of smoking are beyond your imagination. It causes Brain damage, Chronic disease, High blood pressure. It damages eye power, the immune system of the body and also cause asthma.

It lessens the sense of taste and smell. It also causes tooth and bad breath. 

Taking drugs may cause weight loss, insomnia, lung disease, mental illness high temper, brain damage, stroke and also liver cancer.  

#10 Keep food Diary or Use an app

Keeping a track of your daily food intake will always remind you of your goal. It will give you a visual representation of what you are eating and you needed to eat to keep good health.

It is important to track the food you have taken. Keeping track of your daily food will also help you to avoid junk food. You can simply buy or DIY e handy diary or journal book to keep track of your daily food.

You need to be consistent in keeping notes. So, at night you can write down all the foods you have taken all-day. Or there is another solution. You can use an app on your phone for keeping track of your food.

It is the simplest way to keep track. There is a lot of applications in the app store and play store. MyFitnessPal, Lose It!, FatSecret, etc are the trending names on play store and app store as well.

Just go to the app store or play store and install one of these, create an account and you are done! Now each time you have a drink or a meal, just take a snap and add it or write down what you have eaten.

The app will count out the total amount of calories you have taken all day. It is that SIMPLE! 

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