Many people think that maintaining good health is a difficult task that requires a lot of healthy diet and time in the gym, but this is actually not true!
By making a few simple tweaks to your daily routine, setting small goals for yourself, and following some tips and steps you can take, you can be well on your way to living a healthier, happier life.
Top tips for a healthy diet
1. Drink more water
Adults should drink 2-3 liters (0.53–0.79 US gal) (or approximately eight 8-ounce glasses) of water per day, while children should drink 1-2 liters (0.26–0.53 US gal) (or approximately of five 8-ounce cups) to maintain good health.
This is in addition to other drinks such as tea or coffee. Water maintains the correct body temperature and removes toxins.
Water also purifies your skin, helps your kidneys, helps control your appetite, and keeps you energized.
It also prevents you from drinking unhealthy drinks like soda and juice, which are high in calories.
The body barely registers consuming these unhealthy drinks and yet you still feel thirsty hundreds of calories later.
Drinking hot water (also known as tea) can help stimulate the digestive system. Hot water also helps your body naturally detoxify. Check the water temperature and that it won't burn you.
Tip: If you don't like the taste of water, splash some lemon, lime, or 100% juice into your water. You can also choose to replace the water with sparkling water mixed with juice to trick your brain into thinking its soda.
2. Have breakfast
A light and healthy breakfast is enough to get you the benefits of eating early. If it consists of lean protein and whole grains, it will prevent you from overeating.
Research shows that people who don't eat breakfast actually eat more! So, to reduce your appetite, don't miss the first meal of the day.
Instead of two chocolate and coffee donuts that have more cream than anything else.
Choose eggs, fruit, and a drink such as skim milk, fresh orange juice, or tea.
The healthier and more filling your breakfast, the more energized you will feel throughout the day.
3. Eat nutritious foods throughout the day
If half of your plate is vegetables and fruits, you're on the right track. Add lean protein, low-fat dairy and whole grains.
Once you establish a consistent eating pattern, your body will feel more comfortable. There may be a period of time when your body is wondering where to eat sugary foods, but once you get past this period, you will feel better than ever and be healthy.
Remember that not all fats are bad for you. Good fats can be found in certain fish, such as:
Salmon.
Tuna.
Avocado.
Nuts.
Olive oil.
These fats are essential for a healthy, balanced diet.
Make an effort to eat regular meals throughout the day. However, avoid snacks throughout the day.
4. Eat at the right times
The right time for a healthy and easy-to-digest evening meal is between 17:00 and 20:00 (5:00 pm and 8:00 pm); it is best to avoid late night snacks as they fill you up with extra unnecessary calories and can disrupt your sleep.
If you need a midnight snack, stick to unsalted nuts, seeds, fruits, and vegetables.
Try not to eat 3 to 4 hours before going to bed if you find that eating at night makes it difficult for you to sleep.
Snacking on any healthy diet isn't bad if you do it right. In fact, eating "constantly" can keep you from feeling deprived, just make sure everything is in moderation.
5. A healthy diet by not eating too much meat
You should not eat meat at least a few days a week. Being a vegetarian is a good way to reduce your calorie intake and get ample amounts of vitamins and minerals. It can also improve cardiovascular health.
If you don't want to become a full vegetarian, you can achieve good health by eating a healthy diet that includes eating less meat of all kinds.
Pick a few days a week to go vegan, and replace red meat with chicken, turkey, and fish.
When you eat a vegetarian diet, base your meals on non-starchy vegetables rather than grains such as pasta or rice.
When you eat grains, choose whole grains.
Eat protein at every meal, such as eggs, low-fat dairy products, beans, legumes, nuts, seeds, tofu or other meat alternatives.
For example, you can have scrambled egg whites with tomatoes and spinach in a whole-grain tortilla for breakfast, black bean soup with a small side salad for lunch, Greek yogurt for a snack, and vegetarian lasagna for dinner.
A healthy, high-fiber diet can be easily followed without meat. Fiber has been shown to lower your cholesterol, control blood sugar levels, improve gut health, and make you less likely to overeat.
The recommended fiber intake is 30 grams per day for men and 21 grams for women; after age 50, its 38 grams for men and 25 grams for women.
Some good sources of fiber include:
Fruits.
Vegetables (with skin).
Whole grains.
Legumes.
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