7 Healthy Eating Tips Complete Guide | Optimists Healthcare

7 Healthy Eating Tips Complete Guide | Optimists Healthcare

7 Healthy Eating Tips

7 Healthy Eating Tips

Healthy eating helps prevent particular chronic diseases and reduces the risk of developing some cancers. Also, a healthy diet can help to maintain a proper BMI. Following healthy eating tips are recommendable for all age groups. Still, the advice may vary for pregnant women, people with specific health problems, or those requiring special dietary care; they need personal consultations with respected doctors. But for the rest, the recommendations are often similar.

A healthy diet is eating the correct calories to balance energy usage with energy consumption. People who drink or eat more than the body’s requirement will put on weight since the energy consumed is not used and turns into fat, and people who drink or eat too little might lose weight. So “handle food with care” is an actual term that everyone should be aware of.

In the meantime, people should eat various foods to ensure that they are getting a balanced diet and the nutrients the body requires. For men, it’s recommendable to consume 2,500 calories; for women, it’s 2000 calories a day, as per NHS. So people are aware that a healthy diet matters, but among the thousands of ideas on the internet, they might be a bit confused.

Following are the seven healthy eating tips that can be actually beneficial in improving overall health and wellness.

Key Points

    • Following healthy eating tips are recommendable for all age groups.
    • For men, it’s recommendable to consume 2,500 calories; for women, it’s 2000 calories a day.
    • Try including at least one starchy food with every main meal.
    • Fish is a great source of proteins, omega-3 fatty acids, vitamin D, and B2.
    • Saturated fat is a form of unhealthy fat along with trans.
    • Maintaining a healthy BMI (body mass index) is a part of healthy eating.
    • Drinking more fluids during hot weather or while exercising is highly recommended.

    Eat starchy foods

    Starchy foods are an incredible source of carbohydrates and play a crucial role in a healthy diet. They are also a fantastic source of nutrients, fiber, calcium, vitamin B, and iron. People may consider starchy foods fattening, but they contain fewer than half the fat calories for a gram. It’s crucial to choose wholegrain or high-fiber varieties like brown rice, whole wheat, or potatoes with their skins on since they contain more fiber than refined or white starchy carbohydrates. Try including at least one starchy food with every main meal, but keep an eye on the added fats during the cooking process since they can increase the calorie contents. 

    Take your vegetables and fruits

    Take your vegetables and fruits
    Following “5 a day” can bring significant health benefits, but what does “5 a day” mean? Add at least five portions of vegetables and fruits to your daily diet, not five portions of each. The World Health Organization suggests adding 400 grams of fruits and vegetables to the daily diet can help prevent malnutrition and a wide range of non-communicable diseases. Following are the five reasons to follow “5 a day:” 

    • Fruits and vegetables are excellent sources of required vitamins, minerals, and potassium.
    • Since they are high in fiber, they help to prevent constipation and other digestive problems.
    • They help reduce the risks of stroke, heart disease, and some cancers.
    • They are an excellent contribution to a healthy diet and balancing BMI.
    • They taste delicious, and there are multiple varieties to choose from.

    Eat your fish

    Fish is a great source of proteins, omega-3 fatty acids, vitamin D, and B2. They are also rich in phosphorus, calcium, and minerals like iron, iodine, magnesium, zinc, and potassium. Since the human body doesn’t produce omega-3 fatty acids, fatty fish is a good choice. So eating fish at least two times a week is recommended as part of a healthy diet. Fish can be fresh, canned, or frozen, but remember that smoked and canned fish can be high in salt.

    Avoid sugar and saturated fats

    Avoid sugar and saturated fats
    Sugar

    Regular consumption of drinks and foods high in sugar can increase the risks of tooth decay and obesity. They are often high in energy, and frequent consumption can lead to weight gain. Food labels are a good way to check for sugar content. If it’s more than 22.5 grams of total sugar per 100 grams indicates the food is high in sugar, while 5 grams of total sugar means the food is good to consider as low sugar. 

    Saturated fats

    Saturated fat is a form of unhealthy fat along with trans. So it’s essential to pay more attention to the type and amount of fat consumed. There are two primary types of fat—saturated and unsaturated. A higher volume of saturated fat can increase the risk of developing blood cholesterol, which leads to numerous heart diseases. Men should consume just 30 grams and women 20 grams of saturated fat daily. 

    6 grams of salt a day

    Adding more salt to your food can increase blood pressure, and people with high blood pressure are likely to develop heart diseases or risk having a stroke. Adding less salt to food doesn’t make much difference since about three-quarters of salt is already in the food while purchasing—like breakfast cereals, bread, soups, and sauces. More than 1.5 grams of salt in 100 grams of food is high. It’s recommendable for adults and children over 10 to consume just 6 grams of salt per day. 

    Healthy BMI

    Maintaining a healthy BMI (body mass index) is a part of healthy eating. Regular exercise helps reduce the risks of various health conditions and increases overall health and wellness. Specifically, it lowers the chances of developing diabetes, high blood pressure, heart disease, stroke, and certain types of cancer. Harvard states that if a person weighs in a healthy range and isn’t more than 4.5 kilograms (10 pounds) from what they weighed at the age of 21, then they should focus on maintaining the weight and dietary patterns. The healthy range for BMI is between 18.5–24.9. 

    Stay hydrated

    Drinking plenty of fluids will help with hydration, which is in addition to the water content from food consumption. All non-alcoholic drinks like water, coconut water, low-fat milk, tea, coffee, and low sugar drink can count and helps to hydrate. Avoid fizzy and sugary soft drinks since they are high in calories and lead to tooth decay. Even unsweetened smoothies and fruit juice might be high in free sugar. Men should drink at least 3.7 liters, and women should drink at least 2.7 liters of fluid per day. Drinking more fluids during hot weather or while exercising is highly recommended.

    Stay hydrated

    Healthy eating is not optional!

    Being healthy and eating the right amount of food is not optional; everyone should follow. It’s also a crucial part of leading a healthy and proactive lifestyle. But it’s also essential to monitor health while being healthy. Optimists Healthcare is India’s #1 to introduce at-home self-blood testing, which paves the way to preventive healthcare and tracking healthy from comfort.

    Problem: People who drink or eat more than the body’s requirement will put on weight

    Agitate: For men, it’s recommendable to consume 2,500 calories; for women, it’s 2000 calories a day

    Solution: Being healthy and eating the right amount of food is not optional; everyone should follow

    Related Posts

    Follow Optimists

    Quick Contact

      Latest Posts