9 Tips to Maintain a Healthy Diet
We all enjoy foods from savory to sour and from spicy to sweet. It’s the flavors that give us that joy. Plus, it is in our control of what we choose to eat. However, the bottom questions remain: Are you maintaining a balanced diet between those mouthwatering sweets and the healthy greens? How about swapping some of those processed foods with some organic-based products? Maybe adding more protein to your plate than you probably do?
No matter where you are at, or even if you are not somewhere near the answers to these questions, you always have the opportunity to maintain a balanced diet while enjoying your desired foods, healthy or unhealthy. Scientific research exhibits plentiful evidence that maintaining a healthy diet impacts many systems throughout our body. A diet like this can help maintain physical wellness and live a longer life.
Here are 9 food-related tips on maintaining a healthy diet, along with the impacts they have on your body.
1. Eat in Equal Proportions
With an equal amount of foods for your lunch and dinner, consuming the same amount of each helps your body to also function the same way. For example, you take greens with the utensil two times and set it on your plate, then you take the utensil for your protein two times to set it on your plate, and now the same step for taking your carbohydrates. When your body digests all these equal proportions to support, it can slow down weight loss, some blood levels such as glucose, and benefit energy levels due to the equal amount of nutrients packed. Therefore, when choosing what foods you eat, aim for consuming equal proportions for the support your body needs.
2. Eat Slowly
Eating too quickly can cause excessive bloating, a slight risk in high blood pressure, and an increase in sugar yet a decrease in nutrients. The importance of chewing slowly and carefully is the beginning to receiving the nutrients your body needs. Without chewing, only large amounts of food are sent down your esophagus, and the food to be broken down, which contains the nutrients and minerals needed for your physical health, does not support your body as intended. Therefore, when eating, staying mindful and eating slowly without any distractions is an important first step.
3. Limit Processed and Fast Foods
Evidence shows that fast foods that are processed contain high starches, sugars, and sodium. Processed food is the major origin for these factors, and consuming a large amount of unhealthy meals from fast food chains can risk high blood pressure and a heart attack. The key to maintaining a healthy diet is best when these foods are avoided, because substituting organic foods eliminates the high chances for hypertension. Instead of selecting foods from chains such as McDonald’s, Burger King, Wendy’s, KFC, or any other locations considered fast food due to the unhealthy marks, select from chains that provide more nutritious options. In addition, it is recommended to consider upgrading restaurant choices that contain high-quality nutritious meals.
4. Limit Added Sugars and Salt
Similar to the previous tip, too much sugar and salt can not only contribute to high blood pressure and a heart attack, but also an increase in weight and more heart diseases. Additionally, added sugar and salt found in drinks do not have an impact on appetite. Examples of added sugars are table sugar (sucrose), cane sugar, honey, and maple syrup. Examples of added salts are salted butter, salad dressings, large amounts of soy sauce, and large amounts of ketchup and mustard. These additional sugars can affect the circulatory system greatly. When selecting foods, stick to fruits and yogurts for richness in nutrients, because although they contain some sugars, the benefits are higher, as yogurt has some protein and fruits have essential nutrients. When selecting drinks, limit the amount of sugar you add in or ask for the lowest amount, from zero to the lowest amount. Plus, avoiding sugary, acidic beverages such as soda can benefit you. Sparkling water is an alternative for soda, and healthier options in terms of drinks include fruit smoothies and, most importantly, water. All these can reduce the risks for the circulatory system.
5. Invest in More Plant-Based Foods
Plant-based food is the biggest factor in improving the overall physical health of our body, especially the immune system, because they protect microorganisms and diseases and reduce inflammation. In addition, most plant-based foods can benefit the circulatory system, including risks of high blood pressure. In addition, eating plant-based foods before any other food types is strongly recommended because they can leave room in your stomach for non-plant-based foods. The best plant for health is aloe, due to the high source of antioxidants and vitamins for increasing immunity and boosting skin health. However, other excellent sources to fulfill different nutrients for your body that are plant-based include:
● Nuts
● Garlic
● Mushrooms
● Ginger
● Broccoli
● Spinach
● Asparagus
● Peppers
● Green tea
6. Indulge in More Fruits
Heavy scientific evidence will constantly remind you to keep eating fruits. Fruits consist of low calories and many nutrients. In addition, due to variety, different fruits have different effects on your body in major ways. Blueberries, strawberries, and raspberries can help decrease blood pressure and improve the circulatory system overall. Meanwhile, bananas fight and prevent diseases and increase metabolism. Pineapples may help improve digestion, lower cancer risks, and improve immunity. Peaches, oranges, and watermelon can improve and monitor the nervous system. Lastly, mangos are a great source of eye health, more digestion aid, and help form blood vessels. Studies have proven the best time for these nutritious foods to be consumed is during any time of the day. Illogical myths provide theories that for certain individuals with physical illnesses, restrictions exist, but scientifically, it is essential to consume these at any time of the day.
7. Add More Protein to Your Diet
Among carbohydrates and organic greens, protein comes out on top. It is full of macronutrients and can decrease excessive hunger. It also contributes to the muscular system, strengthening muscle mass and preventing a decrease in it, often making protein called the “building blocks” of muscle mass. Examples of proteins to add to your diet include:
● Chicken
● Fish (including salmon, halibut, mackerel, tuna)
● Tofu
● Beans
● Eggs
● Peanut butter
8. Pick Whole Grain Foods
Whole grain foods provide Vitamin B, fiber, and zinc to help you live longer and stay healthier. This can reduce the risks of cancer, diabetes, and heart diseases. Before buying whole grain foods, however, ensure the food contains whole grains by reading the labels for a proper selection. Examples of whole grain foods are:
● Oatmeal
● Wholegrain breads
● Brown rice
● Wild rice
● Quinoa
● Corn
9. Eat Variety Every Day
A great way to maintain a healthy diet is to eat all sorts of foods and drinks, adding more nutrients your body needs to function properly. At breakfast, the best source of protein is eggs due to their high-quality nutrients. Plant-based foods for breakfast such as fruits are also rich in nutrients, adding more nutrition to start your day. At lunch and dinner, be sure to select greens, such as organic spinach, okra, and more vegetables including carrots, tomatoes, and onions. Plus, maybe a sprinkle of protein like chicken or salmon to boost your energy levels. Indulge in more variety and combination, such as cooked rice or noodles. Plus, experience different proteins, such as lean meat. Additionally, make space for fruits to boost your physical health.
The Bottom Line
There are a variety of foods out there that can benefit your body, and no matter where you are in life, it is never too late to start making healthier choices, as this is for a personal benefit. Sometimes, it can be a struggle, but just remember, it’s attainable. The list above gives and explains the tips to keep you focused on your journey to maintaining a healthy diet.