Having a healthy diet is more important than previous times during the pandemic. You should be careful about your diet if you want to have strong stamina. What is a healthy diet? Eating only vegetables? Eating a lot of fruits? Eating excessively or depriving yourself of many foods doesn’t improve your health. Contrarily, it may cause digestion problems, storing fat (caused by excessive sugar taken from the fruit). Having a healthy will make you more energetic and boost your mood. Well, what are the criteria for a healthy diet? What should we consider? You may feel confused because there is plenty of conflicting information on the Internet. What someone tells beneficial is called as useless or harmful by another dietician. If you feel overwhelmed by diet advice out there, you’re not alone. The key factor of having a healthy diet is to consume organic real food instead of instant food, fast food and to have a balanced diet of nutrition.
What steps should we follow to have a healthy diet?
We all need a balance of protein, fat, carbohydrates, fibre, vitamins, and minerals in our diets to maintain our health and body. You don’t need to exclude certain food from your diet, but rather replace them with healthy alternatives. Also, cooking meals at home can help you track what you’re eating and follow what you eat every day. Thus, you’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and exacerbate symptoms of depression, stress, and anxiety.
There are 2 main types of fat: saturated and unsaturated. Too much-saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Replacing dangerous saturated fats (Foods containing it; butter, hard cheese, cakes, biscuits etc.) with healthy fats (such as switching fried chicken for grilled salmon) protect your brain and heart. Healthy fats—such as omega-3s—are essential to your physical and emotional health. You should have higher fibre starchy carbohydrates in your meals. Carbohydrates are one of your body’s main sources of energy. They include potatoes, bread, rice, pasta and cereals. They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.
You should eat a variety of fruit and veggies every day. Vegetables and fruit are packed with nutrients (antioxidants, vitamins, minerals and fibre) and help you maintain a healthy weight by keeping you full longer. They can be fresh, frozen, canned, dried or juiced. You may eat an apple between your meetings or consume dried fruits. Moreover, protein gives you the energy to keep going while also supporting mood and cognitive function. Dieticians advise many of us to take more high-quality protein, especially as we age. But, that doesn’t mean you have to eat more animal products, a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower-fat milk, lower-fat yoghurts, lower fat kefir and cheeses lower in fat and sodium. Protein helps build and maintain bones, muscles and skin. On the other hand, fish is a good source of protein and contains many vitamins and minerals. You should eat at least 2 portions of fish a week, including at least 1 portion of oily fish (high in omega-3 fats) like salmon, sardines.
You should be careful with the consumption of foods and drinks high in sugar because they increase the risk of obesity and tooth decay. Free sugars are any sugars added to foods or drinks or found naturally in honey, syrups and unsweetened fruit juices and smoothies. Many packaged foods and drinks contain surprisingly high amounts of free sugars. You should check labels to understand how much sugar foods contain.