A healthy diet is one that provides each person with all the necessary food to meet their nutritional and caloric needs, in the different stages of life (from childhood through adolescence, adulthood and senior ages), in good health. A healthy lifestyle can be achieved through a healthy, varied and balanced diet plus regular physical exercise – for this, a certain degree of commitment is also essential! Let’s get into Good Food, Good Mood: 5 Tips to Healthy Eating!
1. Include Fresh, Seasonal Fruits & Veggies
They should be the basis of our diet. Fruit provides water, sugars, vitamins such as vitamin C and carotenes; minerals like potassium and selenium; and fibre. Today, we can access a wide variety of these. In addition, you can make literally millions of recipes with them: fruit salads, smoothies, healthy ice creams, and juices etc.
Vegetables are an important source of vitamins, minerals, fibre, and antioxidants. Similarly, there are many methods by which to cook and enjoy these: steamed, grilled, baked, microwaved. We can of course also flavour them with a cocktail of mouthwatering herbs and spices.
2. Incorporate Healthy Fats into Your Diet
It is advisable to reduce the consumption of saturated and trans fats (pre-cooked foods, red meat, butter, commercially baked pastries, etc.) and incorporate an adequate consumption of unsaturated fats, such as omega 3, present in nuts, avocados and seafood. It will help prevent cardiovascular diseases, atherosclerosis and will promote the correct functioning of our eyes (retina) and brain.
3. Cut Back on Sugar
Many supermarket products contain large amounts of sugar (buns, chocolates, cookies, etc) and are therefore high in ’empty’ energy content. If consumed in excess, they can contribute to excess weight and tooth decay. It is preferable to choose healthier alternatives and make our own homemade sweets or puddings and reducing the consumption of store-bought sugary drinks and incorporate more water in our diet.
4. Organise Your Meals
Firstly, plan what you want, organize your food purchases by making a list and also get familiar with reading food labels. Cook more at home, control your portion sizes and try to maintain a regular schedule for meals.
5. Try to Engage in Mindful Eating
Don’t eat quickly, enjoy every bite of your food. Slow deliberate chewing helps to satiate you in a superior way as satisfaction is a major indicator as to whether you’ll want to eat more just for the sake of it (habit). In addition, you’ll also digest your food better.
A healthy diet and lifestyle simply requires a desire and a commitment, and does not mean that you have to restrict food, or get bored by any stretch! Enjoy eating healthily and you’ll do yourself a favour by helping prevent diseases that perhaps in the future could not be improved upon or be cured even with all the medicine in the world!