It is vital for you to build up the habit of eating in a healthy way if you want to lead a healthy life. In addition, you should be also much concerned about how to have a balanced diet with a wide range of foods you take in your daily life. It has been approved that there are some factors which could have impacts on your growth, your mood, your development as well as the necessary energy you need if you do not have sufficient nutrition. Furthermore, if you could take foods properly, it could reduce the chances of having some kinds of diseases, such as cancers, diabetes and heart attack. Here are some useful tips you should consider in the efforts to have a healthy and balanced diet.
1. Have a variety of foods.
In your daily life, you should try to have a variety of foods, such as Vegetables, fruits, beans, grains, oils and meats regularly, so that you would have enough amount of nutrients, minerals and vitamins necessary to support your life in a healthy way everyday.
2. Try to control your portion sizes.
According to the data provided by U.S. Department of Health and Human Services, one of the reason of overeating in the country could be referred to the gradual increase in portion sizes for the past twenty years. Therefore, you should be always aware how much food you eat and how many servings you really have in you daily life. It is strongly suggested that as a typical meal with two servings at least, you should have only half of your ordinary food and have the other half later.
3. Slow down when you are eating.
When you are having your food, if you often rush through the meals, it would prevent your body from proper digestion of the food you eat. As a result, you are unable to absorb the necessary nutrients. So, when you eat, you should take it easy and slow down by chewing the food thoroughly. It is said that it would take twenty 20 minutes at least for ghrelin, the hormone signaling for satiety, to warn your brain that you have taken enough. Therefore, eating rapidly would do any good in alerting your body by the signal of too much food and stopping to have any more.
4. Go for a colorful plate.
It has been approved by the U.S. Department of Health and Human Services that the brighter and richer colors the fruits and vegetables are, the more antioxidants, nutrients and minerals they could contain. As we know, the green vegetables have high-content of vitamins A, C, E and K, magnesium, calcium, iron, zinc and potassium, while the red and orange fruits are regarded to contain more antioxidants. So, it is kindly advised that you should go for more colorful foods for complementing your dishes whenever possible.
5. Cut down the sugar intake.
If you want to pursue a healthy and balanced diet, you need to take less food with added sugars, because the starchy and sugary foods are rich in calories with little necessary nutrition for your good health. And another reason you should avoid taking such foods is that they would also cause fluctuation of your energy level and make you feel tired.
6. Drink enough water.
It is widely acceptable that our body is over 75 percent water, which is not only important for hydration, but also vital for getting rid of the wastes and toxins from our body. If you are not well hydrated, you would suffer from cramps, headaches and fatigue. In avoid having such symptoms; you should drink six to eight 8-oz. cups of water everyday.
7. Have a careful plan for your meals.
Once you start with a healthy and balanced diet, you should plan your meals carefully, for pre-planning your meals would help stop you from spontaneous eating and unhealthy food choices. If you could know what food you are going to have in advance, it would be better for you to build up the good habit of selecting the healthy foods for each meal and at the same time, it could also save your money and time.
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