Are you on a diet to get a proportional body? Or you go on a easy weight loss tips for your health? Can a diet do both?
Most of people, especially women think that the proportional body is everything. Have you ever noticed people around you showing exaggerated response because of weight gain? What happen next is she will desperately do a diet to lose her weight. But what kind of food suitable for healthy diet, how does a healthy diet look like and how to organize its portion?
Adjusting your diet is not as complicated as you think. Here are tips on how you keep your foods.
Let’s check it out!
- The brighter, the better
We are not talking about junk foods full of bright colors as our food. Maybe they are interesting to watch, but they are not good for health. The brighter the better we talk about is fruits and vegetables. The brighter colored fruit or vegetable, the more vitamins and minerals it contains. It relies on the color possessed.
- Greens. Kale, mustard greens, broccoli, and Chinese cabbage are completed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
- Fruit. If you try to find more fiber, minerals and vitamins, the best answer is fruit. Mangosteen is rich in anti-oxidants, orange with plentiful vitamin C, and apple with lots of fiber. Choose whole fruits over juice for more fiber.
- Sweet vegetables. You certainly do not want your food is flavorless. Sweet potatoes, carrots, beets, and corns naturally have sugar compounds. You can eat them if you want something sweet. Moreover, you can reduce the consumption of unnatural sweeteners. Combine the sweet vegetables to make your tasty dishes.
- 2. Maintain your carbohydrate
As a source of energy, carbohydrates are important for the body. Whole wheat is a good source of carbohydrates and fiber so far. It contains phytochemicals and antioxidants which help to prevent coronary heart disease, certain cancers, and diabetes.
How to choose a good carb?
Good carbs are digested slowly in the body, so you will feel full longer. In addition, good carbs also help to keep blood sugar and insulin levels remain stable. You can find these healthy carbohydrates in whole grains, vegetables, nuts, and fruits.
Meanwhile, unhealthy carbohydrates are found mainly in wheat flour, white rice, and refined sugar. This is because some fibers and nutrients in it have been removed. By consuming these foods, you will be hungry quickly because they are rapidly digested by our body.
To know more how to eat more whole grains, you can click on here.
- Consume protein
Protein is good for building body tissues. The older a person, the more the amount of protein needed. Protein can be a plant protein and animal protein.
Plant protein is abundantly found in soy, nuts, and seeds. Meanwhile, animal protein can be from fish and meats.
How to choose a good protein in our diets?
- Eat a plenty of fish. You need to know that the protein from fish is better than the protein found in chickens, meats, and eggs. Although it is also true that the proteins from chickens, meats ,and eggs are good for repairing body cells as well, yet the saturated fat exist in it can cause health problems such as cardiovascular and heart diseases.
- Choose nuts and seeds as snacks instead of chips, replace baked dessert with Greek yogurt, or replace the pizza with grilled chicken accompanied with beans.
- Replace refined carbohydrates from pastries, cakes, pizza, biscuits, and chips with fish, beans, nuts, seeds, tofu, dairy and soy products.
- Take and leave the fats
There are two kinds of fats. They are good fats and bad fats. Good fats are essential fat found in nuts, fish and vegetable oils helping to maintain your emotional and physical health. A research mentions that foods with Omega 3 fats can improve your mood and prevent from reduce cardiovascular disease and Alzheimer. Meanwhile, bad fats increase your risk of particular disease such as cancer and coronary disease.
Takethese good fats into your diet now:
- Monounsaturated fats found in nuts, avocados, and vegetable oils.
- Polyunsaturated fats. This includes flaxseed and walnuts for vegetarian. Fatty fish like sardines, mackerel, salmon and milkfish also supply this kind of fats especiallyOmega-3s.
Leave these bad fats:
- Trans-fat. Not all foods with trans-fat free labels is really free from trans-fat. Be aware of commercial food such as fried foods, baked foods, crackers, margarines, candies, vegetable shortenings or products containpartially hydrogenatedvegetable oils. These products might raise LDL (“bad”) cholesterol and also reduce HDL (“good”) cholesterol, increasing the risk of heart disease.
- Saturated fat. Some nutrition experts found that some saturated fats are not harmful for our diet, for example, saturated fats found in salmon, coconut milk, and whole milk. However, saturated fats, especially from red meat and processed meat are considered as a threat for our health.They boost LDL (“bad”) cholesterol. To avoid the risk, there are some ways you can take:
- Prefer lean meats, skinless poultry and nonfat or low-fat dairy products.
- Choose “good” fats found in nuts, fish and vegetable oils to replace saturated fats.
- Avoid refined carbohydrates such as white bread and snack foods.
- Sweeten your life by reducing sugar
Excessive sugar consumption can increase the risk of diabetes. Not only sweetener in the form of sugars that can invite disease. Foods such as breads, cereals, frozen foods, fast foods, and canned fruit and vegetables at the market also contain sugar. Keep an eye on your market basket to avoid buying a harmful thing for your diet. Moreover, beverages like soda that often we consume also contain sugar which is quite a lot. For fans of the diet program, excessive sugar consumption also threatens diet you are doing, which means sugar can easily raise your weight.
How to reduce the consumption of sugar while you are a fan of sweet foods? The following are miraculous tips for you.
- Reduce consumption of sugar slowly. You might be surprised if you drastically reduce the consumption of sugar. If you do this in an extreme way, you might lose your appetite. Furthermore in the long term impact, it will affect your health. Reduce sugar in your diet little by little, so your tongue will be familiar with it. It’s easy, isn’t it?
- Avoid beverages with added sugar. Instead of soda, instant coffee, or juice with added sugar, you’d better drink fresh juices without added sugar. You can start with sweet fruits or vegetables such as apples, bananas, mangoes or carrots.
- Pay attention to your diet when you buy a food outside. We certainly do not know the content of the food we buy. Although we know the process when the food is made, dressings or instant sauces used often contain sugar and salt. To avoid this, ask the food vendors to separate or serve them on the side.
- Avoid packaged foods. No doubt that packaged foods contain preservatives as well as sugar. Examples of these foods include canned soups, frozen dinners, or low-fat meals that often contain hidden sugars and we unknowingly add sugar consumption more than recommended dose.
- Eat healthy snacks. Eat less chocolate, cake, and sweet snacks. Replace them with fruit or natural peanut butter to remove your desire on sugary foods.
- Do not replace saturated fats from fresh milk with sugar. Many of us mistakenly think that replacing saturated fats in milk with sweet foods or refined low-fat carbohydrates is the right step. Keep in mind that the saturated fat in whole milk actually good for your health.
- The last but not least is check labels every time you buy food and choose low-sugar products.
6.Beat sodium back
Sodium or we call it as salt is widely used in various dishes to improve the taste. However, our body only needs a pinch of salt (about a half a teaspoon of table salt) a day. Excess sodium raises blood pressure and leads to an increased risk of heart disease, memory loss, stroke, kidney disease, and erectile dysfunction. It may also worsen symptoms of bipolar disorder. Beat sodium back with potassium which lowers blood pressure. You can find potassium in bananas, yogurt, beans, and potatoes.
Be aware of sodium you may find inprocessed or pre-packaged foods. We do not know how much salt the foods may contain. If you prefer flavored food, use spices and herbs to create the taste.
- Strengthen your bones with calcium and vitamin D
Calcium is essential for bone health. It keeps your bones and teeth strong when you’re getting older and older. Calcium also regulates the heart’s rhythm and send messages through nervous system. You need to pay attention to your calcium intake, otherwise your body will take calcium needed from your bones. This will lead to osteoporosis.
Your body need 1,000 mg calcium a day, and 1,200 mg if you are over 50 years old. Get calcium from nonfat dairy products or soy drinks. If you can’t get enough calcium from your diet, take it from supplement.
You need also vitamin D to make calcium works, yet it’s difficult to get vitamin D from food. Vitamin D can be from sunlight, but it’s too risky regarding UV exposure issue. That is why vitamin D supplement is recommended.
These are foods contain enough calcium for your body:
- This includes milk, unsweetened yogurt, and cheese. Calcium from these sources is easy to absorb and digest.
- This includes a various kinds of beans such as white and black beans, pinto beans, kidney beans, black-eyed peas, or baked beans.
- Greens and some vegetables.Take fennel, kale, celery, summer squash, Brussels sprouts, romaine lettuce, broccoli, or asparagus as a source of your calcium.
Do these things to keep the amount of calcium on your body:
- Don’t drink too much caffeine, alcohol, and sugary drinks. Those beverages can deplete calcium stores.
- Do weight-bearing exercise to keep your bones healthy.
- Get ready to be slimmer with fiber
Eat more fiber to lose your weight. As good carbohydrates do, fiber can stay longer in your stomach helping you get enough energy to exercise more. In addition, eating fiber helps you to eat less. A nutrition experts found that fiber can move fats through our digestive system quicker, so those fats are less absorbed.Other benefit from eating fiber is it prevents you from having risk for heart disease, diabetes, and stroke.
The National Fiber Council recommends an average of 32 grams of fiber a day for an optimal health. It is important to increase your fiber intake gradually. Eating too much and too soon fiber can cause a bloated feeling and minor abdominal cramps. Keep in mind to drink at least eight ten glasses of water a day to help fiber well-absorbed.
The following statements are more information about fiber:
- Fiber usually found in natural and unprocessed food. The more natural and unprocessed the food, the higher it is in fiber
- Sugar, dairy and meat do not contain fiber.
- Barley, wheat cereals, nuts, beans, oatmeal, and whole grains are good sources of fiber.
- Fiber exists in vegetables and fruits such as tomatoes, carrots, celery, berries, apples, pears, and citrus fruits.
- Refined foods such as white bread, pastries and white rice do not contain fiber because it all have been removed.
- To get more fiber to your diet is easy enough. Add your fiber by eating whole grain cereal in the morning. You can also add unprocessed wheat bran to your favorite cereal as your breakfast.
For more tips and recipes for a healthy diet click here.
- Don’t let your body dehydrate
We need to drink at least 1.6 to 2 liters mineral water per day to avoid dehydration. This level of water intake balances water loss and helps in chemical and metabolic reactions. Water participates in the biochemical breakdown of proteins, lipids, and carbohydrates. Although we can get water from foods or drinks we consume, mineral water is still the best choice.
Try to avoid soft-drinks and sodas with high sweetener because they may damage your teeth. Moreover, sugary drinks potentially raise your calorielevels.
Moreover, it is important to set your mind when you are having a diet. Your diet will never be success if you do not stick to your goal. See healthy mindset for a healthy food to figure it out.