Properly nourishing yourself with the right nutrients is crucial for living a long and healthy life. With the extensive research done over time, it is now easier to hit your health goals.
Step up your lifestyle by improving your nutrition. Here’s how.
Eat Whole Eggs
Eggs are considered to be one of the most nutritious food items across the world. One boiled egg has selenium, folate, phosphorus, zinc, calcium, and vitamins A, B2, B5, B6, B12, D, E, and K. They also contain choline, a lesser-known nutrient helping your body create cell membranes.
Drink More Water
Drinking water comes with multiple benefits. For one, it boosts your metabolism and the amount of calories your body will burn. For the best results, aim to drink water 30 minutes before eating your meals to increase satiety. It is also critical that you avoid dehydration as it changes your body temperature, increases fatigue, and makes it more difficult for you to exercise.
Avoid Drinking Sugar Calories
Liquid sugar, commonly found in soda and select fruit juices, is easy to consume. This easily makes it one of the most fattening products you can intake. Limiting or cutting out these sugary drinks can decrease your likelihood of developing many health issues.
Stay Away from Junk Food
Junk food is labelled as junk for a good reason. Much like sugar calories, junk food is bad for you since it is extremely unhealthy. They are a source of empty calories and almost little to no micronutrients, fibre, and protein. In extreme cases, they may even cause food addiction.
Consume Enough Protein
Protein is a nutrient commonly known to help individuals who are striving for weight loss. It makes you feel full, reducing your cravings and snacking tendencies while simultaneously guiding you to eat fewer calories.
Beyond that, it is important for maintaining optimal health given that high protein intakes are linked to boosted metabolism. Including enough protein in your diet also causes you to lower your blood pressure and sugar levels.
Switch to Extra Virgin Olive Oil
Using extra virgin olive oil in your cooking can help you take control of your heart health. It lowers your blood pressure, minimizes the formation of blood clots, reduces the oxidation of bad cholesterol and inflation, and improves the quality of your blood vessel linings. Olive oil also comes with monounsaturated fatty acids, vitamins E and K, saturated fat, and antioxidants.
Add More Fatty Fish into Your Meals
Eating fish makes you less prone to depression, heart disease, dementia, and other conditions. They are a highly recommended source of healthy fat, omega-3 fatty acids, and protein. A few of the healthiest fish include tuna, mackerel, trout, salmon, and sardines.
Dedicate Half of Your Meal to Fruits and Vegetables
Prebiotic fibre, as well as many highly beneficial antioxidants, minerals, and vitamins, are heavily found in fruits and vegetables. Thus, consistently eating mainly vegetable meals can extend your lifespan. They are easy to make and helps you lower your risk of becoming obese and developing heart disease, type 2 diabetes, and other illnesses.
Explore Different Spices and Herbs
Seasoning your meals does not have to end with only salt and pepper. Try including turmeric and ginger in different recipes to gain their antioxidant and anti-inflammatory effects. You can sprinkle in cayenne pepper for spicier dishes, which combats lung, prostate, and liver cancer.
Meanwhile, rosemary helps you prevent nasal congestion and allergies. Sage and its healing properties polish your memory and strengthen your brain function. You can also boost your immunity by adding holy basil to the mix.
Monitor Your Food Consumption
Everyone has unique nutrition requirements dictated by their body types, lifestyle, and medical conditions. Consult with your doctor to thoroughly understand your needs. For instance, to measure your bone mineral density, you may be asked to get a Dexa scan.
Nevertheless, one of the best ways to hit your nutrition goals, in general, is to track them from time to time. Having accurate reports of your food intake can help you report back to your doctor for future instructions.
Commit to Improving Your Nutrition for the Long Term
There are simply no quick fixes or easy fad diets that can give you results overnight or in a short time. A well-nourished body is built on eating the right nutrients and not depriving yourself of food in general. You should slowly transition to consuming proper meals regularly. At the end of the day, striving towards maintaining a healthier lifestyle with enough nutrition will be most beneficial to you.