New Mantra for good health and becoming smart in 2013
This is my 10th blog on eating healthy foods for becoming smart. Don’t wait more and change your eating habit by getting healthier by choosing some easy to follow tips.
1. Veggies and fruit are best in the world
Eating more veggies and fruit will helps those peoples who eat more meats. Different food Guide suggests men to have at least 8-10 servings of vegetables and fruit, and for women to have 7-8 servings a day. Most of veggies and fruit are low in calories and high in fibre (which keeps you full for longer time).They also contains those nutrients which are required by our body to function well.
For the sake of your health, don't get stuck on just one color of produce. You need to choose a variety of colours, because different colours veggies and fruit contain different nutrients. For example, things that are red, such as watermelon and tomatoes, contains lycopene – an antioxidant associated with lower risk of heart disease and cancer while squash and carrots, provide beta-Carotene - a phytonutrient to your body which converts into eye-protective and immune-boosting vitamin A. It is very good idea to eat fresh fruit for snacks frequently enjoy salads made with darker greens, such as romaine lettuce, spinach and arugula.
2. Portion size a killer
In North America , we all eat love super-sized stuff .We all generally eat far more than we need. By reducing the amount of food intake will help everyone in reducing the calories going in your body. Just don't go overboard. For women, aim for 1,500 to 1,800 calories a day, and for men go for 1,800 to 2,100 calories. The easiest way to reduce portion sizes and calorie intake is to follow the simple plate method: Fill 1/2 your dish with vegetables, 1/4 with lean protein such as chicken breast, and 1/4 with a complex carbohydrate such as brown rice.
3. Eat more protein stay fuller
Eating a bit of protein-rich food a few times a day can help to slim your waistline. Have some protein in your breakfast; lunch and dinner this will help you stay full for longer time. When you feel full, you will be less likely to reach for high-calorie, nutrient-less food that promotes weight gain. Choose modest amounts of leaner items, such as eggs, chicken breast, fish, tofu, beans and yogurt. Consult Food Guide for serving size recommendations.
4. Whole grains are healthy
Muffins, pastas, breads and desserts made with white flour are very delicious to eat, but they're not good either for weight or health. They're usually high in calories and low in nutrients and fibre. Instead, eat whole grains, such as brown rice, whole wheat, millet and quinoa, and items made from them. They take longer to digest and their glucose is absorbed more slowly into the blood stream, so you feel full longer. Also whole grains provide soluble fibre that helps keep your cholesterol in check and your bowels working well. If you're not ready to completely phase out the white stuff, you can start this slowly by making half your grain choices of whole grain, then move to 100 percent.
5. Soft drinks are like drinking sugar
A simple way to trim calories from your diet is to avoid pop, juice and alcohol. It's smart to keep your java consumption down too, especially if you like it double-double. If you drink coffee, have it only at breakfast and put milk in it, not cream. Have herb teas during the day if you need something hot because they're non-caloric. In order for your body to be and stay healthy it needs water, so make it your go-to drink. If you're a pop drinker and desperately need a fizzy-fix, try mineral water with a splash of cranberry juice.
6. Healthy Snacking reduces cravings
Eating every three to four hours helps you lose weight. Having three balanced meals and two snacks reduces your cravings and ensures you never become very hungry not starving; you're less likely to overeat. This frequent munching also keeps your blood sugar and energy levels steady throughout the day. It's not only how often you eat, but what you eat that matters. Choose snacks that provide a bit of fibre and protein, such as whole grain crackers with a slice of cheese, an apple with a few almonds or blueberries with a small low-fat yogurt.
Conclusion:
To ensure you eat better for life, consider adopting these strategies one at a time. Change is less overwhelming and more sustainable for many people when it happens over time.
