Healthy Eating – 5 Small change in your ‘Eating Habits’

Just like keeping a healthy diet is important to maintaining a healthy lifestyle, eating the right foods is just as important for getting the most out of your workout. Marcus Samuelsson

Healthy eating is the most important ingredient for incarnating your health. Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed foods, saturated fats and alcohol. Eating in this manner helps you maintain your body’s everyday functions, promotes optimal body weight and can assist in disease prevention.

Along with a right combination of food which suffice our daily nutrient needs it is also equally important to follow certain discipline to get the maximum utilization of the inputs you have given to your body. Failure to follow these disciplines may result in to health issues irrespective of how balanced your diet is.

We are going to discuss 5 small changes as a part of healthy eating you can immediately start doing into your eating habits can give you huge benefits & eventually Incarnate you to a Healthy being.

Start your day with ‘Plenty of Water’

Water is an essential component of our body and plays a vital role in maintaining nearly all major organ systems of the body, it is very important for healthy eating regime. The human body contains 2/3 water by weight. Blood, muscles, brain matter, and bones are also composed of 83%, 75%, 74%, and 22% of water, respectively.
Water flushes out toxins from body, Aids in digestion, boosts immune system, Prevents Cramps & Sprains, helps relieve and prevent headaches. One should have at least 2 glasses of water immediately after waking up, the more you can better it is.

Never skip your Breakfast

Breakfast is the most important meal of the day and a must for healthy eating, there is very common saying that ‘Eat breakfast like a king, lunch like a prince and dinner like a beggar. This saying holds lot of meaning and is very important to follow to be a healthy being.

Probably the most appealing benefit is that breakfast jump starts your metabolism and, thus, helps you burn more calories throughout the day. When you eat breakfast, body presumes that there are plenty of food coming to be consumed for the day. When someone skip breakfast, body starts conserving calories presuming that probably there will be limited incoming for the day.
It is important to have a good heavy Breakfast should be a perfect combination of carbohydrates, protein and fibre. Another important thing is that one should have Breakfast with in 1 ~2 hour of waking up, delaying breakfast is as good as skipping it.

Salad must be the integral part of each Meal

A salad is a serving in a meal that includes leaf vegetables such as lettuce, spinach, arugula, cabbage, tomato, etc. is one of the most important part of Healthy eating. Uncooked or cold cooked vegetables that are sliced into small pieces (for example tomato or onion) are then mixed with the leafy vegetables. Having Salad with each meal increases our Vegetable intake and ensures we are taking something which is low in calories, high in fiber and rich in other nutrients.

Salads are arguably the best dish for “feeding your microbiome”.  The microbiome refers to that rich ecosystem of beneficial bacteria that reside in our GI tract. Maintaining a healthy microbiome (which is vital to all-over health!) requires eating a broad array of plant-based foods.  Salads are the perfect dish for giving those good bugs the variety and volume of plant-based foods they must have to survive.

Also Read:
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Reduce aerated drinks & start having Herbal Tea

There have been so many research & discussions recently sharing the harmful impact of aerated drinks on human health. These drinks infuse unhealthy chemicals & unwanted calories to the body. Rarely a part of Healthy eating.

Herbal Tea is loaded with antioxidants and nutrients that have powerful effects on the body. These include improved brain function, fat loss, a lower risk of cancer and many other impressive benefits. Green tea contains the highest amounts of polyphenols, powerful antioxidants that have been shown to help fight disease. If you find that is has a bitter flavour, that’s from the catechins which are a specific type of polyphenols specifically found in green tea. Adding lemon to your tea can help cut the bitterness.

The main vitamins and minerals you can find in Herbal tea include vitamin C, energy-boosting B-vitamins, vitamin E and fluoride (for strong teeth and bones).
It is recommended to have 2 to 3 cups of Herbal tea each day, preferably 1 to 2 hours after meals.

Mindful Eating

Mindful eating is an application of a broader approach to living called mindfulness. It involves being fully aware of what is happening within and around you now. You can practice mindfulness during any daily activity—including eating & results into Healthy eating.
Applied to eating, mindfulness includes noticing the colors, smells, flavors, and textures of your food. It also means getting rid of distractions like television or reading or working on your computer.

The benefits of eating mindfully are amazing, below are some of the benefits associated with mindful healthy eating-
You learn to eat when you’re hungry, and stop when you’re sated.  You learn to really taste food, and to enjoy the taste of healthy food. You slowly start to realize that unhealthy food isn’t as tasty as you thought, nor does it make you feel very good. As a result, you will often lose weight if you’re overweight.

You begin to sort through the emotional issues you have around food and eating. This takes a bit longer, but it’s important. Social overeating can become less of a problem — you can eat mindfully while socializing, with practice, and not overeat. You begin to enjoy the eating experience more, and as a result enjoy life more, when you’re more present. You learn what food best fuels your exercise and work and play.

Make slight adjustments into your lifestyle start Healthy Eating and Incarnate your Health.

Also Read:
Know Your Food Groups
Overcoming Roadblocks to Healthy Eating

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