Nutrition: Healthy Eating Tips
How does healthy diet or eating affect emotional and mental health?
It is true that healthy eating can help you in maintaining a healthy weight hence avoiding certain health related problems that may prevail, but your diet may also cause profound effect on your sense of wellbeing and mood.
Early studies have linked taking typical Western diet consisting of processed meats, sugary snacks, takeout food, and packaged meals with higher anxiety, bipolar disorder, stress, and depression rates. Unhealthy eating may even contribute in development of certain mental health disorders like schizophrenia, Alzheimer’s disease, and ADHD. Unhealthy diet may also result into increased suicide risks in young people.
Preparing your meals at home, eating more fresh vegetables and fruits, and reducing refined carbohydrates and sugar intake on one hand, may help in improving your mood and lowering mental health problems risks. In case you have been diagnosed with mental health problem already, eating healthy can even help you manage your symptoms well and regain your life control.
While certain specific nutrients or foods have been said to have a significant effect on emotional or mental health, it is your overall pattern of dietary that is important. It is therefore important to note that switching to healthy eating does not have to be a nothing or an all proposition. You need not to perfect and you need not to eliminate your favorite foods completely to achieve healthy diet and realize a difference in the way you feel and think.
The following are some of the healthy eating tips you need to adopt in your day to day life for a successful healthy leaving:
Tip 1: Reduce much sugar
Apart from the portion size, the biggest problem with our modern Western diet today is the high amount sugar added in our processed food. Apart of causing weight problems, excessive sugar has also been linked to energy spikes, depression, and diabetes. Reducing the level of desserts and candy you eat in your diet is only a step towards reducing sugar since sugar content is also largely hidden in other food stuff you eat such as white bread, canned soups, pasta sauce, cereals, ketchup, fast food, instant mashed potatoes, low-fat meals, margarine, and frozen dinners. Your body can acquire all its sugar requirements from natural sugar in food, hence all added sugar simply means additional empty calories.
Some of the important tips that can help you cut down on sugar include:
- Slowly reducing sugar in your diet to allow your buds adjust with time.
- Avoid sugary drinks by trying plash of juice with sparkling water.
- Avoid replacing saturated fat content with sugar
- Avoid packaged or processed foods such as frozen dinners, low-fat meals, or canned soups that contain hidden sugar content that surpasses recommended rates.
- Check food labels for packaged foods and select low-sugar products.
- Eat healthy snacks by cutting down on sweet rich snacks such as chocolate, cakes, and candy. You can resolve on eating naturally sweet food like peppers, natural peanut butter, and sweet fruits.
Tip 2: Eating plenty of colorful vegetables and fruits
Vegetables and fruits are low in nutrient and calories dense, meaning that they are richly packed with minerals, fiber, antioxidants, and minerals. Focus on eating minimum of five vegetables and fruits servings daily as recommended. This will fill you up naturally helping you to avoid unhealthy foods.
Try eating a rainbow of vegetables and fruits daily since deeply colored vegetables and fruits contain higher minerals, antioxidants, and vitamins concentrations. Eat more fruits for dessert, add berries to your breakfast cereals, and snack on your vegetables such as peas, cherry tomatoes, snow peas, or carrots instead of eating processed snacks.
Tip 3: Bulk up your diet with fiber rich food
Eating foods that are rich on dietary fiber will help you stay regular, hence lowering your risk for stroke, diabetes, and heart disease by helping you lose weight.
Depending on your gender and age, nutrition experts recommend that you should be eating at any rate between 21 and 38 grams of fiber daily for your optimal health. Majority do not eat even half this amount.
Fiber rich foods include wheat cereals, oatmeal, barley, whole grains, nuts, beans, vegetables such as celery, tomatoes, and carrots, and fruits including apples, pears, citrus fruits, and berries.
Tip 4: Eat healthy whole grains and carbs
Choose healthy fiber and carbohydrates sources, particularly whole grains, for enduring energy. Whole grain food stuffs are rich in phytochemicals and antioxidants, which will protect you against diabetes, certain cancers, and coronary heart disease.
Healthy carbs include fruits, vegetables, and whole grains. They are digested slowly, hence helping you keep your insulin and blood sugar levels stable. Unhealthy carbs include refined sugar, white rice, and white flour that have been removed of all fiber, nutrients, and bran. Unhealthy carbs digest quickly causing spikes in energy and blood sugar levels.
Tip 5: Consider adding calcium in your healthy diet for your bone health
Your body depends on calcium to calcium for building healthy teeth and bones keeping them strong while you age, regulating your heart rhythm, and sending messages through your nervous system. When you lack sufficient calcium in your daily diet, your body is prone to taking calcium components from your bones in order to maintain your normal cell functioning, which can in turn lead to osteoporosis.
Tip 6: Put protein in control
Protein foods are a good source of energy to keep you going. While excessive protein may be harmful to those with kidney disease, most recent research recommends that majority of us require additional high-quality protein, particularly as we age.
Tip 7: Watch your level of salt intake
While Sodium is another diet component you frequently add to your food in order to improve taste, it is highly dangerous when consumed in excess. Your body simply require less than 1 gram of sodium daily. Too much salt may trigger high blood pressure leading to increased risk of kidney disease, erectile dysfunction, stroke, memory loss and heart disease. Use spices and herbs such as curry powder, black pepper, or garlic to improve your meals flavor instead of slat
Generally, a well-balanced, nutritious healthy diet along with good physical activities and abstaining from smoking is fundamental to good health. Healthy diet includes eating high-quality carbohydrates, vitamins, water, heart-healthy fats, and proteins in your foods while minimizing saturated fats, alcohol, unhealthy drugs and processed foods. Feed in such healthy manner will assist you in maintaining your body’s daily functions, disease prevention and promotes ideal body weight.