Switch to Whole Grains
Whole grains contain more nutrients than refined grains due to the inclusion of bran and germ. Whole grains include both insoluble and soluble fiber, all B vitamins and vitamin E and Phytonutrients. Whole grains reduce the risk of heart disease by decreasing the cholesterol levels, blood coagulation and blood pressure. These are also known to reduce the risks of various types of cancer.
Include more Fruits and Vegetables
Fruits and vegetables contain a wide range of vitamins, minerals and antioxidants, including cartenoids, vitamin C, potassium, folate and zinc. It’s very important to keep in mind that the wider the variety of fruits and vegetables you eat, the wider the range of nutrients you will get.
Increase Omega-3 intake
Omega-3 oils are powerful anti-inflammatory agents which can help to protect the heart, lubricate the joints and may even help to maintain good mental health. Oily fish such as salmon, trout and herring are an excellent source of omega-3 fatty acids. You should aim to have at least two portions per week of food containing omega-3 oils.
Fiber in Diet
Dietary fiber which is mainly found in fruits, vegetables, whole grains and legumes is known for its ability to protect against bowel cancer, diverticulosis and constipation. In addition, fiber-rich foods can help in maintaining a healthy weight and lowering the risk of diabetes and heart disease.
Drink More Water
Water is vital for good health; after all, 60% of body weight is attributed to water. Water is required for the majority of metabolic reactions in the body. Dehydration can cause fatigue and poor concentration and can even affect your physical appearance. Aim for eight glasses of water each day. Studies have shown that thirst and hunger sensations are triggered together. So, if your body is slightly dehydrated, your thirst can be mistaken for hunger and you may want to eat when actually your body is craving fluid.
Take Time to Chew
Greek researchers have found that eating slowly can boost levels of two hormones that make you feel fuller. Put the fork down while you chew or take a sip of water between each bite.
Eat your Favourite Foods
Eat foods that you enjoy, just not too much of them. A healthful diet doesn't need to be about deprivation, but about choosing healthful foods of your choice.
Sip Green Tea
Researchers in China believe that sipping green tea may help build a strong skeleton and also protect from broken bones when you're older. Green tea makes a vital component of a healthful diet.
Don't Keep Junk Food in the House
If it isn't in the house, you can't eat it. Don't get distracted by the tempting treats in the market. Buy healthful snacks to keep at home and save the junk for when you are out and can't avoid it.
Promote Fat-free or Low-at Dairy Products
Regular dairy products are unhealthy because they contain saturated fat, which can cause heart disease. Try to avoid full-fat dairy products. Instead, use low-fat or fat-free cheese, yogurt and milk.