There’s a lot of advice out there on how to eat healthily, and if we’re being honest, it can sometimes feel like a bit much to think about. Especially when you’re hungry (AKA always). Remember when you were a kid and eating was as simple as open, chew, enjoy, that’s all. Yes, those were simple uncomplicated times. Now, knowing how to eat healthy doesn’t look quite as simple and straightforward.
This might sound familiar: You wake up early in the morning, grab a cup of coffee and immediately rush out of the house to make it in time for your 8 a.m. work meeting. You haven’t gotten a chance to eat anything all morning, but you need to tackle your long to-do list for the day. Life gets hectic at times, so eating healthy foods may seem difficult. However, there are multiple ways to incorporate healthy eating into your lifestyle. Here are five healthy eating tips for busy people like you and me.
1. higher fiber starchy carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta, and cereals. Choose higher fiber or whole grain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. They contain more fiber than white or refined starchy carbohydrates and can help you feel full for longer.
2. Eat lots of fruit and vegetables
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried, or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease. Oily fish include salmon, trout, herring, sardines, pilchards, mackerel, etc. Non-oily fish include haddock, plaice, coley, cod, tuna, skate, hake, etc.
4. Cut down on saturated fat and sugar
Saturated Fat: You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main types of fat: saturated and unsaturated. Too much-saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as fatty cuts of meat, sausages, butter, hard cheese, cream, cakes, biscuits, lard, pies, etc. Choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish, and avocados.
Sugar: Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you do not add salt to your food, you may still be eating too much. About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, bread, and sauces.
6. Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease, and stroke. Being underweight could also affect your health. Most adults need to lose weight by eating fewer calories. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
7. Do not get thirsty
You need to drink plenty of fluids to stop you from getting dehydrated. The health professionals recommend drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but water, lower-fat milk, and lower-sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth. Even unsweetened fruit juice and smoothies are high in free sugar.
8. Do not skip breakfast
Some people skip breakfast because they think it’ll help them lose weight. But a healthy breakfast high in fiber and low in fat, sugar, and salt can form part of a balanced diet and can help you get the nutrients you need for good health. A wholegrain lower-sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight. You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs. Remember that starving yourself to lose weight is dangerous to your health.
Thanks. Later, guys!