When it comes to looking for healthy diet options, you may come across thousands of strict plans. Instead of following these, it is better to balance your fat, protein, carbohydrates, vitamins, fiber, and minerals intake in your diet to follow your weight loss goal. There is no need to eliminate some categories of food in your diet. Instead, you should choose options for your healthy eating.
Protein
It is the main source of energy to get up and keep going while lifting up cognitive function and mood. However, an overdose of protein is also harmful if you have kidney disease. With age, we need more quality protein, according to researches. It doesn’t mean you should get it from meat, fish, eggs, etc. There are certain plant-based sources to fulfill your daily protein needs.
Fat
Don’t confuse it with the fat coming from snacks and junk food. When there are unhealthy foods that can increase the risk of some diseases and wreck your diet, there are some good fats that can protect your heart and brain. Omega 3s and other healthy fats are good for your emotional and physical health. It can improve your well-being, boost your mood, and trim down your waistline.
Carbohydrates
Make sure carbohydrates come from unrefined, complex carbs like whole grains, vegetables, and fruit, instead of refined ones and sugars. Cut back on starch, white bread, pastries, and sugars that can build up fat.
Fiber
Eat foods that are rich in dietary fiber like fruits, grains, vegetables, beans, and nuts to lower the risk of stroke, heart disease, and diabetes and to stay regular.
Calcium
Lack of calcium can lead to depression, anxiety, and sleep disorders. Despite your age or gender, add calcium-rich foods in your plan and get enough of vitamin D and K, and magnesium to support calcium.
How to Develop Healthy Eating Habits without Restricting Anything?
Most people confuse healthy eating habits with compromising certain foods they eat on a regular basis. In fact, you have to eat foods that come mostly from plants like fruits, vegetables, legumes (peas, beans, lentils, etc.), whole grains, etc. and limit processed foods. Here’s how to build a healthy diet -
Add Variety
There are several nutrients and substances that are still unidentified for weight loss. So, you should eat a wide range of foods that can help you fight diseases and limit your exposure to toxic substances like pesticides which may present in some food.
Portion Control
You may surely want to eat all the spinach and broccoli you have. But you should keep tabs on portions for high-calorie foods. Choose an appetizer rather than splitting a dish to your partner or an entrée. Don’t order supersized things. Read food labels and check serving size.
Consume Enough to Produce
Eat at least 2½ cups of veggies and 2 cups of fruits per day for getting 2000 calories per day. Aim for more if you eat more calories. Add orange, purple/red, yellow, and green vegetables. These foods contain nutrients, fiber, and other compounds that may be helpful to prevent certain diseases and types of cancer.
Whole Grains
At least half of the grains you eat must be whole grains, such as barley, whole wheat, and oats. It can retain germ and bran and all of the nutrients. So, choose products with the label “100% whole grain” or “100% whole wheat”. Look for products with a whole grain listed as first despite having refined wheat.
Control on Sugar and Refined Grains
White bread, pasta, and most snacks contain refined carbohydrates and they don’t have dietary fiber. Check food labels and watch out for “white”, “enriched” or “refined” flour on the list of ingredients when buying products.
