Health is wealth, and there is no two ways about it. If you are someone who wants to be in best shape possible, it’s so important that you eat a healthy diet. It has always been a question of debate what should be eaten and what not; experts come with a variety of suggestions for the same. But, sometimes, there are some views do match and that must be followed. In this piece of article, we have combined both the food and some lifestyle changes that will lead to a happy and healthy life. If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. You want to eat a variety of foods, you don’t want to be overly restrictive of any one food group or eat too much of another. So, it’s time to take a look at some healthy living tips that can work wonders in your life and keep you happy all day long.
Some protein rich food must be eaten:
When it comes to a healthy diet, the best ways to prepare beef, pork, veal, lamb, poultry, and fish is to bake or broil them. Look for the words “loin” or “round” in cuts of meats because they’re the leanest. Remove all visible fat or skin before cooking, and season with herbs, spices, and fat-free marinades. A serving of meat, fish, or poultry is 2 to 3 ounces. Some crossover foods such as dried beans, lentils, and peanut butter can provide protein without the animal fat and cholesterol you get from meats. A ¼ cup cooked beans or 1 tablespoon of peanut butter is equal to 1 ounce of lean meat. Also, you need to change time to time with oils. No diet should totally eliminate any one food group, even fats, oils, and sweets. It’s fine to include them in your diet as long as it’s on occasion and in moderation.
Including but not limited to bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat.
Some nuts are essential:
Nuts, full of good fats and fibre, are health food for the heart. A number of studies show that they can lower risk of heart disease. But do nuts also help people avoid other diseases, like cancer and diabetes? An international group of researchers, publishing in the journal BMC Medicine, analyzed 29 studies about nuts and health outcomes to find out. In their review, which included data on more than 800,000 people, they found dramatic body-wide benefits for eating nuts.
People who ate about a handful (20g) of any type of nuts—tree nuts, like hazelnuts, walnuts, pecans and almonds, and peanuts, which are legumes—a day had nearly 30% lower heart disease rates compared to people who didn’t eat nuts, a conclusion previous data supported. But they also had a 15% lower risk of cancer and a 22% lower risk of dying prematurely of any cause. People who ate nuts regularly also cut their risk of dying from respiratory illnesses by nearly half, and they reduced their risk of diabetes by nearly 40%.
A combination of fruits and vegetables:
Most fruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. Fruits and vegetables also provide the fibber, vitamins, and minerals you need for your body’s systems to function at peak performance. Fruits and vegetables also will add flavour to a healthy diet. It’s best to serve them fresh, steamed, or cut up in salads. Be sure to skip the calorie-laden toppings, butter, and mayonnaise, except on occasion. A serving of raw or cooked vegetables is equal to 1/2 cup (1 cup for leafy greens); a serving of a fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
Milk and yogurt are plus:
Choose dairy products wisely. Go for fat-free or reduced-fat milk or cheeses. Substitute yogurt or sour cream in many recipes and no one will notice the difference. A serving of dairy is equal to 1 cup of milk or yogurt or 1.5 to 2 ounces of cheese.
How much do you need to eat?
How many calories you need in a day depends on your sex, age, body type, and how active you are. Generally, active children ages 2 to 8 need between 1,400 and 2,000 calories a day. Active teenage girls and women can consume about 2,200 calories a day without gaining weight. Teenage boys and men who are very active should consume about 3,000 calories a day to maintain their weight. If you’re not active, you calorie needs drop by 400 to 600 calories a day.
The best way to know how much to eat is to listen to your body, says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. “Pull away from the table when you’re comfortable but not yet full. Wait about 20 minutes. Usually your body says it feels good with these things. If you’re still hungry after that, you might want to eat a little more.
It’s not only about eating; exercise works wonders in your life:
Exercise is an important component of a well-balanced diet and good nutrition. You can reap fabulous rewards. An important way to maintain your personal health is to have a healthy diet. A healthy diet includes a variety of plant-based and animal-based foods that provide nutrients to your body. Such nutrients give you energy and keep your body running. Nutrients help build and strengthen bones, muscles, and tendons and also regulate body processes. The food guide pyramid is a pyramid-shaped guide of healthy foods divided into sections. Each section shows the recommended intake for each food group. Making healthy food choices is important because it can lower your risk of heart disease, developing some types of cancer, and it will contribute to maintaining a healthy weight.
Habits are highly important:
It takes 60 to 90 days to create a new habit. You have to keep after it. If you forget sometimes, or if at first you don’t figure how to make it work with your schedule, keep after it.
It helps to remember that an unhealthy habit is attractive because it gives instant gratification—that immediate “feel good.” But you pay later. On the other hand, a healthy habit means you put off gratification but get a much bigger payoff down the road. Tell yourself, ‘If I just have to watch Martin Lawrence, I’ll Tivo it and watch on the weekend, or do my exercise and then have the show as my reward to myself.’
Or, if you have room, you can exercise in front of the TV, for some, TV seems to be their only friend. “If it’s all about escapism, the underlying anxiety or depression needs to be treated, or if you can’t finish tasks, do your works or the housework.
Break a big goal into smaller short-term goals. “Don’t go cold turkey. Suppose you’re drinking five beers a day and you want to get down to six a month. Reduce to three a day. You’ll see the benefits and feel more motivated to move toward your longer-term goal. Tell someone you trust – not someone who will sabotage you. Be accountable to someone all the time.
It’s toughest forming a healthy habit if you don’t have support. For example, one spouse might be trying to stop smoking while the other one isn’t. “You have to find some inner strength, some self-motivation and push through it. Or get couples counselling, a safe setting where you can ask your spouse: Can you be supportive and go outside to smoke?
Think of your task as replacement rather than deprivation. Says Whitfield, “Kojak sucked on lollipops because he was stopping smoking,” said of the famous 1970s TV detective. Of course, too much candy is bad for you, too – but a few lollipops are much better than smoking when it comes to your heart health. Whitfield says it’s important to “find your real motivation.” It’s OK and in fact helpful to use another motivation in addition to getting healthier. A lot of people will do it for their children, they want to set a good example, or they simply want to live to see their kids graduate. And then there’s good old vanity. If you want six-pack abs, maybe your motivation is to ask out a certain lady.
Get these helpful tips in your life and enjoy the moments to the fullest. These healthy living tips can help you in more than just a few ways and the quality of your life is sure to improve.