Nutrition and Healthy Eating tips from the Experts
Healthy eating means eating a variety of foods from all food groups. It includes everything you eat and drink each day — from breakfast to dinner and snacks in between. The best way to approach eating for health and weight loss is to make small changes that you can stick with for life. If you’re ready to get started, here are some expert tips:
Eat a variety of foods.
It’s important to eat a wide variety of foods, so you’ll be getting the nutrients you need. You can also get bored if you’re eating the same foods every day. Try to eat something different for breakfast and lunch, and vary your dinners as well.
Base your diet on plenty of foods rich in carbohydrates.
Carbohydrates are the body’s main source of energy, and they’re found in grains, fruits, vegetables, and dairy products. The body breaks down carbohydrates into glucose which is then used for energy by your muscles and organs. Glucose is stored in the liver and muscles as glycogen.
Replace saturated with unsaturated fat.
You should replace saturated with unsaturated fat. That’s the message of a new study by researchers at the Harvard School of Public Health, who conducted what they say is the first comprehensive evaluation of how eating habits affect heart disease risk.
Saturated fats are found in animal products such as meat and butter, while unsaturated fats can be found in plant products like nuts and seeds. Unsaturated fats are liquid at room temperature (i.e., not solid), whereas saturated fats are solid at room temperature.
Enjoy plenty of fruits and vegetables.
Your diet should be based on fruits and vegetables. These foods are low in fat and calories, high in fiber, and full of vitamins, minerals, and antioxidants. They are also low in sodium.
Here is a list of some of the most nutritious fruits and vegetables:
- Reduce salt and sugar intake.
As a preservative, salt is added to processed foods. This makes it easy to get more than the recommended amount of sodium in your diet. Sodium increases blood pressure, which is a risk for heart disease and stroke as well as kidney disease. For some people who have high blood pressure or prehypertension (which means their blood pressure is higher than normal but not yet high enough to be considered hypertension), reducing sodium intake can help lower blood pressure.
When you read food labels, look for terms like “low-sodium” or “no added salt.” These foods will have less salt per serving than other products made by the same company—but they’re still not necessarily low in sodium overall because there could be lots of other sources of salt (like mustard).
Eat regularly, and control the portion size
It is important to eat regularly, at least every 4 to 6 hours. This will keep your blood sugar levels stable, allowing you to maintain energy levels and resist the urge for unhealthy snacks. Eating smaller meals throughout the day also prevents overeating at meal times, which can cause digestive problems as well as weight gain.
Though it’s tempting to want to eat until you’re full after a long day of work or school, it’s much healthier for your body if you stop eating before this point. This helps prevent overeating and gives you time to chew your food well so that it breaks down more easily in your stomach (which prevents bloating). You’ll also avoid feeling sluggish afterward!
Finally: eat-in pleasant environments where there isn’t too much noise around you so that eating becomes an enjoyable experience instead of one filled with anxiety about having enough time left during the lunch break before heading back out again later on in afternoon classes or meetings/meetings/events outside office hours!
Drink plenty of fluids
Water is the best fluid to drink, and it’s free. But if you don’t like water, there are other options. Fruit juices and smoothies are good sources of vitamins and minerals that your body needs to grow strong bones and muscles. Tea or coffee can be very refreshing in hot weather, but they also contain caffeine which may be harmful to some people’s health.
You need to drink plenty of fluids every day because they keep your body well-hydrated. Water is recommended because it helps with digestion and keeps your body clean inside by flushing out toxins through urination (pee).
Maintain healthy body weight
Healthy body weight is important for your health. If you’re overweight or obese, losing even 5 to 10 percent of your current body weight may lower your risk of health problems related to being overweight. To determine how much weight you should lose, calculate your body mass index (BMI). BMI calculators are available on the Internet and in many public libraries and doctor’s offices.
The following examples show how a person with a BMI of 25 would need to reduce his or her weight to lower the risk of developing obesity-related diseases:
A woman who weighs 185 pounds and has a height of 5 feet 6 inches needs to lose about 29 pounds (14kg) and reach a BMI of 24 for optimal health benefits; if she maintains her current weight, it will take her 11 years before she reaches this goal!
A man who weighs 240 pounds at 6 feet 2 inches tall needs to lose about 30 pounds (15kg) and achieve a BMI index between 23 and 24; if he maintains his current weight, it will take him almost 9 years before he reaches this goal!
Be physically active every day
Choose activities you enjoy. You’re more likely to get up and get moving if you don’t dread what comes next on your workout playlist (or if it’s actually music).
Shape your routine around the times when you have the most energy—and can get in a few extra steps as a bonus. If mornings are when you feel most active, go for a run first thing in the morning or try some toning exercises during your lunch break at work. If evenings are better for exercise, try planning ahead with errands like grocery shopping so they’ll fit into your schedule without feeling like chores or distractions from getting enough rest each night.
Healthy eating is much more than just including good food in your diet, it’s about making healthy choices consistently over time by applying the key principles to your life.
- Eat a variety of foods.
- Base your diet on plenty of foods rich in carbohydrates
- Replace saturated with unsaturated fat.
- Enjoy plenty of fruits and vegetables.
- Reduce salt and sugar intake.
- Eat regularly, control portion size, and drink more fluids:
We hope you learned a few new things about healthy eating in this article, and that you’ll start applying these principles to your diet. We also hope it’s encouraged you to explore nutrition more and find out what works best for your body. If you want to learn more about nutrition, check out our list of the best books on the topic below!
What we think is awesome about this post: This post is written in a friendly tone and speaks directly to the reader as a way of encouraging them to take action on their own health by making small changes over time by adopting good habits. It takes time, but with consistency, anyone can do it!