Sunday 5 January 2014

Practical steps for healthy nutrtion

     You would think that good nutrition is changing all the time. While super foods and fad diets grab our attention, decades of research on nutrition have created a fairly consistent picture. A good diet is rich in fruits, vegetables and whole grains, paired with healthy sources of protein and fats. Ideally, most of your foods should be in forms that are as close as possible to the way they came from nature. Whole plants and grains have their natural fibre and nutrients intact.

       A healthy diet isn’t always what you eat but also how much you eat. Keep an eye on your portion sizes. Good nutrition, physical activity and weight control all help reduce your overall risk of major diseases from cancer and diabetes to heart disease and osteoporosis. 

                    Practical steps for healthy nutrtion

                                Eat more unprocessed or minimally processed foods

       By doing so, you’ll naturally consume foods that have the amounts and combinations of fibre and nutrients that nature intended. Many factory foods are filled with ingredients made to stimulate your appetite and keep you eating more. Unprocessed foods have no added sugae,fat or salt. Most also have more fibre.

                                                        Go for novelty  

     You may feel good nutrition is boring because you only think of a few kinds of healthful foods. Try new grains, vegetables and fruits. Bulgar and quinoa are good alternatives. Novel kinds of beans , fruits and vegetables abound. Use different ingredients and herbs and spices for flavour sources. 

                                                      Cover all your bases

      Every day strive to eat some fruit some lean protein, some whole grains , healthy oils, some nonfat or low fat dairy, and a serving of nuts or legumes ( soybean, fava beans,peas, lima beans ,black beans , garbanzo beans ).

                                                            Stay hydrated

      The only thing we need more than water to survive is air. Water is the fourth macronutrient. Drinking 4 to 6 cups of water a day is a reasonable goal.

                                                   Keep protein sources lean

        Protein should come lean cuts of beef , chicken or turkey. Ideally the single best and cheapest source of protein comes from whey protein isolate otherwise known as protein powder. Avoid anything “minced”.

                                      Aim for at least two servings of fish each week

          Fish – especially salmon , bluefish and mackerel – are good sources of omega-3 fats, which are good for your heart. Skip the deep ocean fish such as swordfish, shark king mackerel ,and bluefin tuna because of their higher mercury content and farmed fish. 

                                                      Avoid impulse eating

If you snack, plan ahead for healthy snacks. Avoid sugary drinks, sweets , alcohol , cakes and chocolates and their empty calories






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