Some of the world’s major killers are conditions like heart disease and diabetes which are usually preventable. Getting exercise is only half the requirement. The other is simply eating healthy, which seems to be harder to do than we may realize. It has less to do with diets than lifestyle changes. Here are some good nutrition habits to support your health.
By now, everyone should know that obesity is bad for the metabolism and the cardiovascular system. When you’re trying to lose weight, you should focus less on reducing calories and more on consuming good calories. Avoid over-processed foods like white rice, potatoes, white bread, pasta, and white flour that are full of starches and empty calories. Get used to reduced servings of brown or wild rice and whole wheat pasta, whole-grain bread, and sweet potatoes. Instead of cakes and pudding, treat yourself to some fresh fruit for dessert.
Fat in the bloodstream, as well as sugar, contributes to diabetes and weight gain. You can start by adding foods that contain healthy monounsaturated and polyunsaturated fats. These come from fish, nuts, olives, seeds, avocadoes, and soybeans, to name a few. Try replacing fatty meats and poultry in your cooking with these other foods. At the least, reduce your reliance on meat by adding more of these healthier foods to your meals. Don’t overlook beans and legumes, which are very low in fat but high in fiber and protein.
There are some foods that are becoming regarded as superfoods. They contain very little fat but plenty of healthy vitamins, minerals, and anti-oxidants. Some of nature’s healthiest foods include walnuts, avocadoes, blueberries, flax seed, Brussels sprouts, tomatoes, acai juice, apples, bock choy, and many others. Do an internet search for a more comprehensive list and find ways to replace the bad foods in your diet with superfoods.
The FDA nutrition labels were updated in 2016. Take advantage of them. Most reputable companies use food profiling services by businesses like Agrifood Technology or similar firms to ensure that their labeling complies with the new regulations. The next time you go to a grocery store, remind yourself to glance at the nutritional label before dropping foods into your cart. Check for low sugar and low sodium first, then look at the actual nutritional content and calories. Also look at the ingredients list to see what kind of additives are used. You may find that your favorite packaged foods really aren’t so good for you.
Your body needs a wide range of nutrients to function properly. Work out healthy, varied meal plans to ensure you’re getting them.
Kara Masterson is a freelance writer from West Jordan, Utah. She graduated from the University of Utah and enjoys writing and spending time with her dog, Max.