Eating right is way simpler than rocket science and it’s the first step towards staying healthy. A good, balanced diet can not only keep illnesses like heart disease and diabetes at bay but also help manage these conditions if you already have them. You might be wondering, what does “eating right” mean, right? It’s basically ensuring regular intake of all the necessary nutrients to keep our bodies in top form.
But how can you make healthy eating a part of your everyday life, you ask? Let’s break it down.
Good nutrition is a building block of healthy living. It’s all about eating foods packed with vitamins and minerals and controlling fat intake. High-fiber foods are a good pick for many of us, while we should all aim to have at least five daily servings of fruits and vegetables.
Controlling portion sizes is also key to ensure you’re not taking in more calories than your body can use.
A healthy diet, coupled with regular exercise, is the foundation of good health. But don’t fall for quick-fix diets; they are usually hard to maintain and could even be harmful. A sustainable change in your food habits that focuses on nutritious options should be a better choice. For instance, learning about the calories in common foods like roti could be useful.
If you’re answering ‘yes’ to any of the below questions, it’s time to have a chat with your healthcare provider about what you eat:
1. Has your doctor flagged a health issue or risk such as high blood pressure or high cholesterol?
2. Did your doctor tell you that better nutrition could help improve your health condition?
3. Do you have a family history of diseases like diabetes, cancer, heart disease, or osteoporosis?
4. Have you gained weight over the years or are you overweight now?
5. Are you unsure about what foods you should eat or if you should take dietary supplements?
6. Have you considered seeking help from a nutritionist?
Switching to healthier eating can be tough, but it’s absolutely doable by making small changes. And it becomes all the more important if you have conditions like kidney disease, lactose intolerance, or celiac disease that depend on your diet. Here are three tips to help you on your journey:
1. Take a look at your current diet: Are you eating 4-5 portions of fruits and veggies daily? Are you getting enough calcium and fiber? If yes, great! If not, modify your meals accordingly.
2. Keep a food diary: It’s a simple but effective way to understand what you’re really eating and what you need to change.
3. Consider consulting a dietitian: They can give you personalized dietary advice, especially if you have specific health worries.
Cutting down on unhealthy fats is a common sense approach to healthier eating. For example, bake, grill, or broil meat instead of frying. Peel off the skin from chicken or turkey before you cook it. Include fish in your diet at least once a week. Try to limit extras like butter on bread or high-calorie salad dressings. Eat more fruits and veggies, and learn to read food labels. Be cautious about hidden fats and large portions when you eat out.
Staying well-hydrated is crucial too. Choose low-calorie drinks like water or tea, and avoid sugary options like soda, flavored milk or sweetened tea.
To sum it up, there’s no magic bullet to better nutrition. A diverse diet full of whole foods is the best way forward. Be wary of diet schemes that seem too good to be true; they often have hidden problems. The bottom line is, start small, whether it’s cutting down on fats or making tiny tweaks to your diet. It’s your health we’re talking about – and it’s worth every effort.
