Everybody is aware of the importance of eating right and wise for a healthy lifestyle. Especially the alarming rise in lifestyle diseases calls for emergency action by making corrective measures in eating habits. Most of us are indulging in unhealthy or junk food even while knowing its hazardous effects.
In order to maintain a healthy lifestyle, it is paramount to take appropriate measures to include essential nutrients in your food while avoiding extra fat and unnecessary flavours. Given below are some practical and easy ways to maintain a healthy diet:
- Include healthy fats, avoid trans-fats
Although fat sounds alarming, smart or good fats are essential for our body, as per researches and studies, which helps to lower body fat and improve androgen levels. However, it is necessary to avoid man-made and trans-fats such as shortening and margarine. It is advisable to use butter or coconut oil for cooking and olive oil or avocado and nuts oils in salads.
- Keep a watch on Omega 6 and include omega 3
While it is good to have fish and pastured milk to enhance omega 3 fat intake, you need to be careful about omega 6 fats which is included in artificially processed vegetable oils like peanut, canola, corn and soy.
- Include high quality protein in diet
It is important to focus on lower carb and high protein food items like eggs, fish, organic meat and plenty of vegetables to enhance satisfaction and completeness. Try to include more vegetables and fruits in your diet, rather than grains as they are high on calorie, hard to digest and lack nutrients. Opt for non-green veggies like cauliflower, garlic, onion, peppers and many more which are low in calories and rich in nutrients.
- Balance Blood sugar and reduce inflammation
Balance the amount of high glycaemic foods by combining those with other foods; you can give flavour by using butter, vinegar, lime or olive oil. You can include foods like broccoli, bok choy, pomegranate, berries and cherries which are excellent to prevent inflammation. It is important to avoid all types of alcohol, soda or sports drinks and stay hydrated by drinking lot of water.
- Include adequate Vitamins
In case your vitamin D levels are low, take supplements or get adequate sun exposure to maintain it. Make sure to have 500 mg of magnesium a day as it can improve muscle strength, sleep and insulin health. Balance your zinc intake as it is essential for fat loss and metabolism, but remember not to overtake it. Never go for cheap quality supplements in any form, as they may be more harmful with flavourings and preservatives.
- Take Vitamin B regularly
B complex is significant for utilising muscle glycogen, controlling excess hormones such as estragon which prevents fat loss and balances protein metabolism.
It is significant to identify the changes in diet you need to make based on your gender, age and general lifestyle. Green tea is a good source of antioxidants which can help fat burning in your body. Most importantly you need to be mindful of what you eat each time before binging into something just for satisfying your tastebuds.