By Foodism Team
Eat Your Way To A Healthy Body
Improve your nutrition and transform to a healthier YOU
Food is finally being acknowledged for the role it plays not only in strengthening the immunity of our body but also for strengthening our overall health. But for this food per se needs to be nutritious and safe; and we need to imbibe healthy eating goals too! Let’s see how …
Good diet habits
Every step makes a difference when it comes to our health. So try inculcating at least 80 per cent of these good habits in your diet -
Ensure that half of your plate comprises of veggies and fruits thereby ascertaining that your body gets the requisite amount of fibre, minerals and vitamins which are a mandate for good health. These should be a colourful mix of orange, green and dark green say for example - sweet potatoes, broccoli and tomatoes. Try mixing vegetables into your go-to dishes - spinach with pasta or peppers in tacos.
Make sure that half of the grains you consume are whole grains. So go ahead and swap refined grain food with whole grain food by eating whole wheat bread rather than white bread. Always read the ingredients list when you’re picking up something at the grocery mall and opt for products with healthy ingredients like buckwheat, oatmeal, rolled oats, Quinoa, wild rice, brown rice, bulgur, whole wheat et al.
Opt for fat free or low fat milk which have calcium and essential nutrients on par with whole milk but relatively less calories and saturated fat
Consume lean protein foods like poultry, seafood, dry beans or peas, meat, eggs, nuts, and seeds et al. Opt for leaner cuts of ground beef like chicken breast or turkey breast which boast of a label reading - 90 per cent lean or higher
Always opt for low sodium, reduced sodium or ‘no salt added’ versions of foods like bread, soup, frozen meals etc. Avoid adding salt when cooking; instead use herbs and spices to add flavour.
Abstain from sugary drinks like - soda, energy drinks and soda drinks; replace them with drinking water or unsweetened beverages. For adding flavour to your glass of water you could try adding a slice of lemon, lime or watermelon.
Adults must try to eat at least eight ounces of seafood like - fish (salmon, tuna, and trout) and shellfish (crab, mussels, and oysters). The reason being seafood is replete with protein, minerals, and omega-3 fatty acids (heart-healthy fat).
Reduce consumption of foods that contain solid fats say - cakes, cookies, and desserts prepared with butter, margarine, or shortening; pizzas; processed and fatty meats like sausages, hot dogs, bacon, ribs et al; and ice cream.
Indulge in ‘healthy snacking’ by – keeping handy in the refrigerator cut fruits and vegetables like carrots, orange slices et al
Replace your cookie jar with a basket filled with fresh fruit
Prefer baked or grilled food over fried food both while eating out and also while dining in
Calorie balancing tips for controlling weight
Although the above tips can ensure that your body manages to get the nutrients it needs in case weight loss is your goal then here are some tips for the same –
- As a first step in managing your weight use a well-tested food app to find out how many calories you need for a day
- Avoid eating too fast or eating with your attention divided as it may lead to consumption of excess calories. Strive to adopt mindful eating by enjoying each morsel of food which you put into your mouth. Keep yourself attuned to hunger and fullness cues before, during, and after meals this will help you realize when to eat and when to stop
- Keep a close watch on your portion sizes not only at your family dining table but more importantly while you are dining out. Never succumb to the temptation of buying ‘combo’ meal deals or ‘supersizing’ your meal; instead opt for small-size items and before even starting to eat request for a take home bag to wrap up half of your meal
- Most importantly ensure that you are physically active. Normal recommendations are 12,000 steps a day for youth (6 to 17 years old); and 8,500 steps daily for adults (18 years and above)
Keeping your food safe
In order to make your food healthy it also needs to be prepared keeping safety in mind. Foodism shares some quick cues for the same … and hey don’t forget reading our blog on food safety –
- Wash your hands, utensils, and cutting boards especially prior and post contact with food items like – eggs, poultry, raw meat and seafood
- Use a food thermometer instead of deciding the safety temperature simply basis the looks of the dish
- Always chill leftovers and keep the refrigerator at 40°F or below
- Never forget to rinse fruits and vegetables with tap water - irrespective of whether they have skins or not
Some must-have healthy foods
Research suggests including the following foods to facilitate your transformation to a healthy YOU – almonds, brazil nuts, lentils, oatmeal, wheat germ, broccoli, apples, kale, blueberries, avocadoes, leafy green vegetables like spinach, sweet potatoes, oily fish, chicken and eggs
A few small and meaningful steps are all it takes towards a healthy YOU! But what you need to dearly hang on to - is will-power and a never-say-die attitude. So wishing you the very best as you embark on this beautiful journey towards a new healthy YOU!