HEALTHY EATING

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Healthy eating means eating varieties of food that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.

That is to say, nutrition is very important in the body for everyone. Eating a healthy diet is not about strict limitations staying unrealistically thin, or depriving yourself of the food you love. Rather it is about feeling great, having more energy, improving your health and boosting a good mood. Healthy eating does not have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you will find another saying exactly the opposite.

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The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it is your overall dietary pattern that is most important.

The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using this simple tips, you can cut through the confusion and learn how to create-and stick to-a tasty, varied, and nutritious diet that is as good for your mind as it good for your body.

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THE FUNDAMENTALS OF HEALTHY EATING

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fibre, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

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  1. PROTEIN: This gives you the energy to get up and go- and keep going- while also supporting mood and cognitive function. Too many proteins can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That does not mean you have to eat more animal products- a variety of plan based more sources of protein each day to ensure your body gets all the essential protein it needs.
  2. FAT: Not all fat is the same. While bad fats wreck your diet and increase you’re of certain diseases, good fat protect your brain and heart. In fact, healthy fats- such as omega-3s- are vital to your physical and emotional health, including more healthy fat in your diet which can help improve your mood, boost your wellbeing. And even trim your waistline.
  3. FIBRE: Eating high foods in dietary fibre (like grains, fruits, vegetable, nuts, and beans) can help you stay regular and lower your risk for health disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.
  4. CALCIUM: As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety depression and sleep difficult. Whatever your age or gender, it is vital to include calcium-rich foods in your diet, limit those that deplete calcium and get enough magnesium and vitamins D and K to help calcium do its job.
  5. CARBOHYDRATES: These are one of your body’s main source of energy. But most should come from complete unrefined carbs like vegetable, whole grains, fruits etc. rather than sugars and refined carbs-cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy and a build-up of fat, especially around your waistline.
HEALTHY EATING
HEALTHY EATING

MAKING THE SWITCH TO A HEALTHY DIET

Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy and you don’t have to change everything all at once that usually only leads to cheating or giving on your new eating plan.

A better approach is to make a few small changes at a time to keep your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, many enable steps – like adding a salad to your diet once a day. As your small changes become habits, you can continue to add more healthy choices.

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SETTING YOURSELF UP FOR SUCCESS

To set yourself up for success, try to keep things simples. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, thinks of your diet in terms of colour, variety, and freshness. Focus on avoiding package and processed foods and opting for more fresh ingredients whenever possible.

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MODERATION AS IMPORTANT TO ANY HEALTHY DIET

Moderation is the essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not staffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner but not if you follow it with a bot of doughnuts and a sausage pizza.

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Those important to health diet includes:

  1. Try not to think of certain foods as “off-limits: When you ban certain foods, it is natural to want those foods more, and then feel like a failure if you give in to temptation start reducing protein sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of then as only occasional indulgences.
  2. Avoid eating late at night: Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.
  3. Eat break and eat smaller meals throughout the day: A healthy breakfast can jump-start your metabolism while eating small, healthy meals keeps your energy up all day.
  4. Control emotional eating: We don’t always eat just to satisfy hunger may of its also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage the stress and emotions, you can regain control over the food you eat and your feelings.
  5. Eat with others whenever possible: Eating alone, especially in front of the TV or computer, often leads to mindless overeating.

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