In this post ,we will list 20 nutrition and lifestyle- related tips you can implement to facilitate healthy living. Among them are:
- Reduce the intake of processed foods.You should aim to limit the intake of processed foods including foods with added sugars,those with too much fat content and high sodium.These processed should be eaten sparingly.
- Consume adequate amounts of macro-nutrients.You need all the 3 macro-nutrients-carbohydrates , proteins and fats due to their importance in your body. They all serve vital functions and should be included in your diet.Certain conditions may require the alternation of the quantity and quality of nutrients, which can be done under a dietitian’s guidance.
- Increase your fruit and vegetable intake. Alternatively , increase your intake of vegetables and fruits. At least aim for about 3-5 servings of vegetables per day and 2-4 servings of fruits per day and ensure that even as you target to fulfill this objective, you also include variety along with it.
- Prioritize variety in your food selectionsNot one food contains all nutrients.It is important to consume various nutritious foods to acquire the various nutrients you require.Include various foods from different food groups. prioritize whole foods e.g. whole grains and cereals, lean protein , fruits , vegetables, nuts, seeds,
- Practice moderation-Even as you eat healthier and more nutritious foods, choose portion sizes carefully and pay attention to your hunger an satisfaction cue to prevent over eating and eating less.
- Integrate physical activity-Promote a lifestyle with physical activity as opposed to a sedentary one.You mustn’t engage in heavy exercise , but just being active in whichever form either by being involved in chores, walking , cycling etc is recommendable.
- Utilize nutrition labels When shopping in food stores, practice the use of nutrition labels to aid you in prioritizing healthier food choices. Compare and contrast the ingredients contained, nutrient quantities prior to making purchasing decisions.
- Cook your meals -Often instead of eating out , opt to cook your meals to enhance the likelihood of consuming healthier alternatives, minimizing food borne incidences, saving money and identifying the nutrients you have consumed.
- Decrease supplement usage-Or rather, use supplements for their intended use.Otherwise , avoid supplement use and instead obtain the majority of your nutrients from the various food sources.
- Hydration -Consume adequate amounts of water
- Adequate rest -You require enough rest to promote cognitive health , and mood.
- Facilitate healthy snacking-Choose healthy snacks that are filling and nutritious to curb your hunger and prevent you from overeating in your next meal .These include fruits , nuts , seeds, whole cereals etc.
- Choose healthy fats-Aim to use unsaturated fats especially the mono-unsaturated fats and limit saturated fats.This is to minimize the likelihood of cardiovascular conditions and high cholesterol.
- Include omega-3 and omega-6 fatty acids-In line with aforementioned point, as you choose healthy fats, also promote a balance between omega-3 and omega-6 fatty acids -Our diets mainly contain omega 6 fatty acids, Aim to increase your omega 3 fatty acid intake as well.
- Include herbs and spices in your cooking-Integrating herbs and spices into your cooking not only enhances a foods flavour but can also have health benefits due to the anti-oxidants contained.
- Use different cooking methods-To avoid the monotony of eating a particular dish cooked the same way. Incorporate the different cooking methods to also increase your diet quality .Of course, you may want to limit cooking methods such as frying that use a lot of oil.
- Purchase your food from reputable traders-In our post on Why You Should Purchase Your Foods From Reliable Suppliers , we uncovered the reasons behind the importance of knowing where your foods come from to avoid those that have been tampered with.
- Limit alcohol-The excessive use of alcohol may pose unwanted health outcomes and can also interfere with your ability to consume nutrients adequately.
- Limit smoking-Can also lead to health issues and nutrient deficiencies.
- Avoid restrictive diets and fad diets-Avoid any forms of dieting as they seldom are sustainable. Moreover, they predispose you to the probability of nutrient deficiencies and weight fluctuations.
The mentioned tips are among those you may want to consider to promote a healthier lifestyle and good nutrition.