What we eat has a big impact on our bodies. And eating the right things in the right amounts will ensure your well-being. There are many diseases that you may be at risk for with age and certain other factors but you can reduce your risk by eating a balanced diet and carrying out some good habits such as exercising and maintaining your mental wellness.
Eating a balanced diet will reduce your risk of stroke and premature heart disease by a significant amount. It will also reduce your blood pressure, improve cholesterol levels, control blood sugar and help you manage your body weight. There are some things to avoid or reduce in your diet such as highly processed food and sugary food. Highly processed food has a lot of ingredients and the processing of the food actually takes important nutrients away from it and adds salt and sugar in excessive amounts. Some of the ultra-processed food you will find are white rice, white bread, fast food and frozen pizza. You can switch out these ultra processed foods for minimally processed food. Frozen fruits and vegetables, milk, cheese, dried herbs etc.
To ensure you maintain a healthy diet, you will need to eat a lot of vegetables and fruits. Make sure your plate of food is very colourful, like the colours in the rainbow. Vegetables and fruits will make sure you are getting the right amount of minerals, vitamins, fibre and antioxidants. For a good rule of thumb, you can fill half your plate with vegetables when you are having meals. You can have fruits as a snack after every meal; but remember there is sugar in fruits as well so you have to practise moderation. Protein will maintain your muscles, skin and bones. You can find proteins in fish, eggs, lean red meat, poultry, low fat milk and yoghurt, tofu, nuts, seeds, cheese etc. Choosing low and low sodium food is better for your health. When choosing dairy items, it is best to choose low fat versions. A quarter of your plate can be left for protein foods. These should be eaten every day. You can have a majority of plant based protein with about two servings of fish for a week.
When you are shopping at the grocery store then heading to the supplement isle and try to find the killa cold mint, there will be so many different options available for one type of food. Always try to go for whole grain food such as brown rice, oatmeal, whole grain bread, quinoa etc. These have a high content of fibre and protein. Whole grain foods are a great alternative to processed grains such as white bread. A quarter of your plate should be filled with whole grain food. You also need to improve your hydration. This means adding water to your diet. Have water be the main way that you are hydrating and limit fruit juice, flavoured coffee and soft drinks. Preparing your food at home gives you more control over what goes into your meals. You can meal prep or create a meal plan for every week to ensure you are getting the right amount of nutrients.
