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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