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The Internet is overflowing with tips to eat healthy or how to lose weight or just about anything you can think of. However motivated you might be to change your eating habits for good, you are likely to fall back into the unhealthy routine because instant change is easier said than done.
A healthy diet is a balanced diet; a combination of foods that provide all the nutrients required by the body to function properly. Dietitians suggest making fresh fruits and vegetables, whole grains, legumes, nuts, and lean proteins the major sources of calories.
Calories are a measure of the energy in food; the body uses calories to perform daily activities. Consuming around 2,000 calories is essential for an average person to maintain weight. The calorie intake, however, depends on each individual’s weight, age, gender, activity levels, etc. Those who exercise regularly require more calories than those who don’t.
The only way to get the best of what you eat is to exercise regularly. Experts recommend 150-200 minutes of light to moderate exercise each week. But it can be hard to workout with your busy schedule. Check out FITPASS with which you can workout wherever, whenever and however you like. Additionally, get FITFEAST for customized daily diets from certified nutritionists. Connect as per your convenience to streamline your eating habits.
Foods To Avoid
While it is essential to track the number of calories you consume, the source of the calories is also important. Consuming empty calories should be avoided since they do not offer any nutritional value. Solid fats and sugar are sources of empty calories. Processed foods like cheese, sausages, bacon, cookies, and others like doughnuts, pizza, cake, ice cream, sports drinks, sodas, and fruit drinks must be avoided.
Reasons To Eat A Balanced Diet
A balanced diet provides proper nutrition to the organs and tissues for the body to function properly. An unhealthy diet is likely to make you vulnerable to diseases, infections, fatigue and lead to overall poor performance. Growth and developmental problems, improper eating habits, and poor academic performance are often noticed among children with a poor diet. An unhealthy diet and lack of exercise also lead to diabetes and being overweight or even obese. Not taking a balanced diet causes heart disease, cancer, and stroke as well.
Healthy Eating Tips By Dietitians
Instead of eating less, focus on eating the right foods and quantities enough to feel satisfied. Your research should focus on adding healthy foods to your current diet instead of foods you must avoid, even though that is important as well. Doing this will imbibe positivity towards healthy eating. Make a couple of healthy habits at first instead of trying to do all at once; it will help you retain them for long.
Eating lots of vegetables is a sure shot way to stay healthy and keep your weight in check. Add green leafy vegetables to each meal; you can easily find a way to add them to most dishes and recipes. Veggies are packed with nutrients and fiber that keep the gut and the organs healthy and keep you going.
The best way to manage portions is to eat out of small bowls. Since bowls, cups, and plates are sizeable these days, it is very easy to overdo a single serving. Everyone has some containers lying around that can help you control your intake for each meal. For example, you don’t have to give up ice cream, just don’t have it right from the tub or pint. Have it in a teacup and dinner maybe on a salad plate.
Do you want to fit into a particular dress you liked for an upcoming occasion? Well, make sure you don’t take a shortcut with one of the crash diets because they will cost you. Any diet plan that prescribes fewer calories than the body requires will upset the metabolism, making it difficult for you to lose weight in the long run. These diets help lose weight at first but nutrition takes a hit. Not only will you lose weight but muscle as well that will slacken your metabolism.
It is hard to keep a count of the extra teaspoons of sugar an average person consumes each day but it is more than what one should consume. Sugar increases the blood glucose levels, which in turn makes you gain weight since you feel hungrier than usual. Sugar-rich foods are high in calories and low in nutritional value. Switch to foods that contain a higher grammage of fiber and protein instead of sugar. Protein and fiber maintain the digestion rate and thus help regulate blood sugar.
You are unlikely to eat or munch on high-calorie foods if your cupboards or fridge aren’t full of them. The healthy foods, they say, come without nutrition labels; load your basket with fruits and vegetables and try to include them for main meals as well as snacks. Keep your store full of other healthy foods like nuts, seeds, dried fruits, etc. that serve as the perfect snacks.
The best thing for you to do would be to plan out your meals and even snacks for a week or two. Make your grocery-shopping list according to this plan and follow it like the GoT series. This will allow you to keep your meals healthy and help you avoid eating out. Moreover, the body responds better to eating at regular intervals.