New Delhi [India], September 7 (ANI / NewsVoir): The desire to get fit and healthy is a shared goal, but the thought of fundamentally changing our diet or completely changing our diet can be overwhelming.
Fortunately, even small tweaks can prove to be essential steps to achieving health goals in the long run. This September, as we celebrate National Food Month 2021, we’re sharing a few simple changes you can make in your diet and talking about the difference each one can make to your health.
1. Eat a rainbow Don’t just lie down on your favorite dishes, fill your plate with various colorful fruits and vegetables. Our bodies need a variety of nutrients and colors for optimal health, and each food contains specific phytonutrients such as beta-carotene and lycopene. Research suggests that eating habits that include fruits and vegetables are linked to a reduced risk of several chronic diseases, including cardiovascular disease, and may also protect against certain types of cancer.
2. Cover Your Basics Your daily diet should be balanced because this is what provides your body with vitamins, minerals, and nutrients to function properly. Every meal must consist of: healthy fats and oils, vegetables, grains, legumes or eggs / meat / fish, milk or curd, fruits, nuts and seeds, according to the Indian Council of Medical Research’s My Plate for the Day report. While protein helps repair and build your body tissues, fiber will help you feel full longer and avoid unnecessary cravings.
3. Chew slowly and deliberately. Pay attention to what is on your plate and how you eat it. Look at each bite and chew slowly. This helps you focus on the activity and prevents you from getting distracted and ultimately eating more than your body wants or needs. Paying attention to what you eat instead of using gadgets to distract yourself and purposely chewing, you will build up your food better, which can aid digestion. It will also make you feel happier and understand exactly when you are full.
4. Go wal (nuts)! A single food may not build a healthy body, but it can certainly add to your body’s overall nutritional needs. A handful of California walnuts (28 g) provides 2.5 g of vegetable omega-3 fatty acids, 4 g of protein, and 2 g of fiber. These nutrients help you feel full longer, overeat, lower cholesterol, and regulate blood sugar levels. They are delicious in taste and a versatile ingredient in cooking. You can add something to the salad, mix it into a smoothie or eat it as it is. For the freshest taste, consider storing your walnuts in the refrigerator or freezer.
5. Avoid Sugary Foods and Drinks You’ve heard this ‘n’ many times, but we’re going to repeat it anyway – avoid sugary foods and soft drinks as they are high in calories and not only bad for our teeth but have been with obesity, dude -2-linked diabetes and heart disease.
6. Drink more water Our bodies need good hydration for optimal function. In addition, water is essential to the maintenance of health and life. On average, a sedentary adult should drink 1.5 liters of water per day, as water is the only liquid nutrient that is essential for keeping the body hydrated and is essential for the body to function properly.
A complete change in diet or stopping a particular food can have negative effects on the mind and body. So it is wiser to start with the minor tweaks unless your health professional suggests otherwise.
Happy National Nutrition Month! This story is provided by NewsVoir. ANI assumes no responsibility for the content of this article. (ANI / NewsVoir)