It is important to live a life full of joy, free of disease, and one with a purpose. One of the ways to do this is by healthy eating and exercise to unleash the hidden potential of our body and to increase wellness. Therefore, any time spent building discipline and discovering tips of better lifestyles is an amazing investment.
It is quite clear that humans today are eating a diet that is very different from the diet our ancestors thrived on throughout evolution. There are several “primitive” populations around the world that still live as hunter-gatherers, eating natural foods. These people are lean, in excellent health and most of the diseases that are killing western populations by the millions are rare or nonexistent. Studies show that when people eat natural foods that were available to our hunter-gatherer ancestors (also known as the Paleolithic diet), they lose weight and see massive improvements in health
Sourced from: http://authoritynutrition.com/how-to-eat-healthy/
Interestingly, the human race was initially made up hunters and gatherers that mostly consumed healthy fruits and vegetables. Most people are reverting back to this healthy lifestyle over time. The following are some more tips that you need for success in healthy eating;
1.Add Calcium for Bone Health
Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you do not get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much from food as possible and use only low-dose calcium supplements to make up any shortfall. Limit foods that deplete your body’s calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Good sources of calcium include:
- Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, unsweetened yogurt, and cheese.
- Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
- Beans: such as black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
2.Put Protein in Perspective
Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age.
How much protein do you need?
Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of body weight per day.
Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.
Divide your protein intake equally among meals.
Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.
How to add high-quality protein to your diet
- Eat plenty of fish, chicken, or plant-based protein such as beans, nuts, and soy.
- Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy, and soy products.
- Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.
3.Enjoy Healthy Fats
Despite what you may have been told, not all fats are unhealthy. While “bad” fats can increase your risk of certain diseases, “good” fats are essential to physical and emotional health. Foods rich in certain omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood, and help prevent dementia.
- Monounsaturated fats from avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame).
- Polyunsaturated fats, including Omega-3s, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Good vegetarian sources of polyunsaturated fats include flaxseed and walnuts.
Trans fats, found in processed foods, vegetable shortenings, margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, or anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans-fat free.
The debate about saturated fats
Saturated fats are mainly found in tropical oils, dairy, and animal products such as red meat, while poultry and fish also contain some saturated fat. Eating saturated fats will not lower your risk of heart disease like monounsaturated or polyunsaturated fats, but the latest studies suggest that not all saturated fat is a dietary demon, either. While many prominent health organizations maintain that eating saturated fat from any source increases the risk of heart disease and stroke, other nutrition experts take a different view. In fact, recent evidence suggests that consuming whole-fat dairy may even have beneficial effects by helping to control weight.
Of course, not all saturated fat is the same. The saturated fat in whole milk, coconut oil, or salmon is different to the unhealthy saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer.
4.Watch your Salt Intake
Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also worsen symptoms of bipolar disorder.
- Use herbs and spices such as garlic, curry powder, cayenne or black pepper to improve the flavor of meals instead of salt.
- Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt.
- Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free.