Keeping healthy feels a lot simpler than you might think, and it starts out with something as familiar as eating the right things. A good diet, packed with the right nutrients, can help protect us from long-term health problems like heart disease and diabetes, and can even help people who already have these conditions.
So, what does it take to eat more healthily? Good nutrition is all about fueling our bodies with foods high in vitamins and minerals we need, while avoiding too much fat. High-fiber foods are a smart choice, and we should all aim to have five portions of fruits and veggies every day. Plus, it’s as crucial to keep an eye on portion sizes to avoid overeating.
Mixing a well-balanced diet with regular exercise is the key to maintaining good health. Beware of quick fix diets that are tough to keep up and may not be healthy in the long run. Instead, focus on sustainable food choices like roti, being mindful of the calories it contains.
Think you might be due a diet change? If you find yourself agreeing with any of the following, it might be time to speak with a healthcare professional:
– Your doctor flags a health risk such as high blood pressure or high cholesterol.
– You’re told that eating better might help improve your health.
– Health troubles like diabetes, cancer, heart disease, or osteoporosis run in your family.
– You’ve noticed weight gain or think you might be overweight.
– You’re not sure about what food to eat or whether to take dietary supplements.
– You think advice from a nutritionist could be useful.
Shifting to eating more healthily can be tough, but it’s achievable with small changes. This is especially important if you’ve got a condition affected by your diet, like kidney disease or lactose intolerance. Keep an eye on your progress with your healthcare provider and consider these steps:
– Check your current diet: Are you eating enough fruits and vegetables? Getting enough calcium? Eating whole grains and high-fiber foods? If not, aim to include more of these in your meals.
– Keep a log of what you eat and drink every day: This can give you a good idea of where your diet might need changing.
– Get advice from a dietitian: They can offer personalized tips, particularly if you’ve got certain health worries.
Another key part to healthier eating is cutting down on unhealthy fats. If you’re used to eating fatty foods, you might want to try the following:
– Cook meat by baking, grilling, or broiling it rather than frying. And get rid of the skin from chicken or turkey before cooking. Try to have fish at least once a week.
– Cut down on extra fats like butter on bread or calorie-heavy salad dressings. Try low-fat or fat-free alternatives instead.
– Increase your fruits and vegetables, adding them to your meals and snacks.
– Get in the habit of reading nutrition labels on food before buying. If you have trouble understanding them, ask your healthcare provider or dietitian.
– Be cautious of hidden fats and large portions when eating out.
Drinking enough is also vital to good health. Opt for low- or zero-calorie drinks like water or tea, and avoid sugar-loaded drinks like fruit juices, soda, sports and energy drinks, sweetened milk, and sweetened iced tea.
Keeping in mind:
– Improving nutrition doesn’t come with a magic solution. A diet with lots of whole foods is best.
– Be wary of any diet programs or products that seem too good to be true. Many of those folks you see in ads are paid to promote them and don’t always let on about potential side effects.
– Set realistic dietary goals. Whether it’s cutting back on unhealthy fats or making small changes to your diet, prioritize your health. It’s a journey worth taking.
