Healthy Eating Plan And 5 Things You Should Know
Eating healthy is not all about just fruits and vegetables. It has to be a balance between three of the main food groups, which are protein, carbohydrates, and fat.
These food groups provide a good source of energy for your body. There are also some other factors that you must consider for a healthy diet plan and a healthy lifestyle.
5 Tips For An Effective Healthy Eating Plan
Tip #1 – Pick your food source
Types of Carbohydrates
The are two main types of carbohydrates: Complex and Simple Carbohydrates.
These types of carbohydrates are rich in nutrients and fiber so these types of carbohydrates are your best bet. Plus, these foods require our body to take more time in digesting it, which means it will make you feel fuller and less hungry.
Their counterpart, the Simple carbohydrates are the ones that you should avoid. These carbohydrates have been refined and their natural nutritional contents have been stripped off of them.
Some examples of these are your white rice, white bread, sugars, and other artificial sweeteners. These foods are easily absorbed by the body and will cause sudden spikes in your blood sugar level.
Types of Fats
There are two types of fat that you should know about – The Saturated and Unsaturated fats.
The unsaturated fats are found in salmon, sardines, mackerel, avocados, olive oil, and other nut or plant-based oils.
Studies show that these types of fat are good for your health because these fats help improve metabolism and brain health.
The saturated type of fat are the ones found in margarine, palm oil, and whole milk. These are the types of fat that you can only take in small amounts because increased consumption of saturated fats may lead to an increase in blood cholesterol levels.
Protein – there is no “bad protein”.
All proteins are good for your diet but there are some that you must take in moderation because they also contain Saturated fats. These are proteins that you get from red meat, eggs, and other dairy products.
You must opt for a plant-based source of protein instead. Seeds, beans, nuts, soy products, and whole grains are only some of the high-protein, plant-based foods that you can take.
You can also choose white meat from chicken and turkey but remember to not eat the skin because their skin also contains fats.
Yes! Your mom was right! Vegetables are good for you and you should eat them in every meal.
A healthy diet plan must include vegetables. Veggies provide a great deal of vitamins such as A, E and C and a great source of many nutrients, including potassium, folate (folic acid) and fiber.
Choices like spinach, tomatoes, broccoli, and garlic also provide additional health benefits. An excellent reason to eat green as part of your daily diet is that the risk of many chronic diseases is reduced.
Tip #2 – Stay Hydrated
Water is very important because it helps clean out your body from toxins and it also improves your metabolism. Also, there are times that thirst can be mistaken for hunger.
The proper way of drinking water is to have a glass right after waking up, a glass of water before meals, another glass of water after meals and another glass of water about an hour before you sleep.
Once you have established this routine, you will notice that you will feel less hungry, yet more energized during the day.
Tip #3 – Portion control
Anything in excess is not good for your body and it is known that cutting back on carbohydrates is the best way of losing weight, but drastic changes in your diet would only make you feel weaker and could cause more health problems.
Most researchers agree in the ratio of 40-45% carbohydrates, 30-35% of fat and 25-30% of protein per day. You must make sure that all of your meals meet up to this ratio to maintain a healthy diet.
Tip #4 – Time your meals
Breakfast is the most important meal of the day and it is best to have it within the first hour of waking up to boost up your metabolism right away.
It is also advisable to take small amounts of meal every 3-4 hours to maintain your blood sugar levels. It is important to keep you blood-sugar level maintained because a sudden spike will signal your body that you need to consume more food.
When you are hungry, you wouldn’t think of a healthy food right away. This is what cause binge eating.
Tip #5 – Prepare your own food
This is the best way of making sure that you are maintaining a healthy eating plan. You must always be aware of what is entering your body.
If you prepare your own meals, you have full control of the amount of sodium and oil in your food.
You are also capable of counting the calorie contents of your meal rather than getting take-out meals or eating in restaurants where you are not fully aware of the actual contents of your food.
The five tips above are how you can maintain a healthy eating plan. I hope you can now have a better understanding about what is required in your diet. Feel free to share this article!