Living a quality life with happiness and health is what we all desire. However, given the deteriorating environmental conditions that we are currently living it, it is not easy to achieve health. Every second person is diseased be it from common cold or chronic pain. Diseases and health problems have seem to become an inevitable part of our lives which is going to affect our lifespan as well. Do you think you will be able to survive for long with increased pollution and compromised lifestyle? Nutrition being the most important part of health contributes to people start leading a healthful lifestyle by making small changes to their diet. Hence, Good nutrition is an important part of both mental and physical health. Lets read what tips Dietitian Vidhi Chawla who specializes in the field of Diet and Nutrition has to say.
13 Nutrition Tips For Healthy Living
#1 Eat healthy veggies and fruit
Every nutritionist emphasise the importance of including fruits and vegetables in the diet. This is because they are packed with essential nutrients that help in warding off the risk of several diseases and promoting the growth and development. As per dietitian Vidhi Chawla, diet rich in fruits and vegetables reduce the risk of cardiovascular diseases including heart ailments and stroke. Consuming lots of veggies and fruits on a regular basis also helps in lowering blood pressure, controlling digestive issues and preventing eye problems. The amount of vitamins and minerals that you can get from these cannot be obtained from any other food source.
#2 Include Protein in every diet
Protein is a must in your diet. Not only bodybuilders and gym-goers need to have protein but everyone should consume some amount of protein daily. This is because protein and amino acids are building blocks of bones, muscles, tissues, skin and even organs. When we eat protein, our body breaks it down into individual amino acids during digestion and then uses these amino acids to create new proteins where needed. Including protein with every meal helps in balancing blood sugar. Higher protein diets are beneficial for type 2 diabetes. It also helps in weight management and cardiovascular health. Food such as Lean Meats, Eggs, Tofu & Beans provide the highest protein to the body. There are so many sources of protein that you can have to suffice the daily protein requirement.
#3 Include ghee in your diet
This might come as a shocker to many as Ghee is been perceived as ‘FAT’ which is synonymous to ‘UNHEALTHY’. However, this is not true. There are two types of fat- good fat and bad fat. While bad fat(such as vegetable oils) needs to be strictly avoided, good fats(like desi ghee or clarified butter) should be included in your diet. One spoon of ghee daily is only healthy.
With research conducted over the years, it has come to light that instead of harming the body, ghee is right for an individual. It definitely strengthens the immune system and helps the digestive system. Ghee upgrades the taste of any dish. It also treats menstrual problems and improves the balance of hormones in the human body.
#4 Eat enough fibre
Fibre is also a carbohydrate. The body breaks down some types of fibre and uses them for energy others are metabolized by gut bacteria, while other types pass through the body. fibber rich food makes the person feel fuller. Some fibre rich foods are- Broccoli, Avocados, Apples and Beans.
#5 Eat a Rainbow
Eating rainbow means eating different coloured vegetables and fruits. Varying the colour of plant foods means that an individual gets a wide variety of antioxidants that are beneficial to the health, for example, carotenoids and anthocyanins. Not just greens but you should also add yellows, oranges, pinks and purples to your plate too. This would make your plate look pretty and wholesome. This is the best way to have a healthy meal wholeheartedly.
#6 Eat oily fish
If you are a non-vegetarian, consuming oily fish such as salmon, mackerel and sardines are said to help against cardiovascular disease, prostate cancer, age-related vision loss and dementia. It’s a good source of vitamin D, protein, some B vitamins and selenium. It's also a rich source of omega-3 fatty acids, a type of fat that is good for our health.
For vegetarians, you must include foods that have omega-3 fatty acids. The list includes nuts, seeds and plant oils. This helps in keeping your skin, hair and nails healthy.
#7 Reduce Sugar
Dietary sugar, dextrose and high fructose corn syrup may increase the risk of cardiovascular and metabolic syndrome. People should look out for hidden sugar in food that manufacturers label as names ending in “-ose” for example- glucose, fructose. Better to opt for natural sweeteners such as jaggery, stevia, maple syrup, etc. These won’t harm your health but only provide benefits.
#8 Drink Herbal Teas
From green tea to hibiscus, from white tea to chamomile, teas are chock full of flavonoids and other healthy goodies. Herbal teas such as mint, chamomile and rooibos are caffeine free and help keep someone hydrated throughout the day. Change your habit of having milk tea, coffee and switch to healthier alternatives like green tea and herbal teas. There are so many options that you can choose from as per your taste preference.
#9 Include Minerals
Minerals also prevent our body from deficiency diseases and help to keep the body healthy. Milk is rich in Calcium and helps in keeping our bones strong. Spinach is rich in iron. Iron is needed for the formation of haemoglobin. Deficiency of essential minerals can bring a lot of health diseases. You must add these minerals to your diet for better health and longevity.
#10 Avoid Junk Food
Junk food contains fats in excess. It leads to obesity. It makes the person lethargic and lowers the concentration. It also makes the body weak. Avoiding junk and processed foods is very very important if you want to live healthily without any diseases. No matter how hard you are craving for an unhealthy cheat meal, control yourself from having it for the sake of your health and body.
#11 Do regular Exercise
Exercising increases the blood circulation of the body. Exercise combats health conditions and diseases. Research has shown that exercising daily brings tremendous benefits to our health, including an increase in lifespan, lowering of risk of diseases, higher bone density, and weight loss.
#12 Get enough sleep
Resting relaxes the body and is very important for the soulfulness of the mind. Proper sleep gives time to the body for growth and repair the body cells. It also removes stress and eradicates negativity. Overexerting the body is an open invite to diseases. Thus, you must give ample rest to your body.
#13 Get Yourself A Personalised Nutrition Plan
If you are presently dealing with any condition, you must visit a dietitian to help you with a right diet plan. This would not only control the existing condition but also close the doors for future ailments.
Diet and nutrition plays a very important role in managing health and wellness. If you want to stay healthy and live long without diseases, you must watch out what’s on your plate. Consuming right foods helps in boosting nutrition and health.
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