Are you eating and drinking healthy? Unfortunately, many Americans have adopted a sedentary lifestyle and indulge in unhealthy eating habits. Statistics indicate that 25% of adults aren’t even active since they are addicted to their sofas, chairs, and cushions. For this reason, we’re suggesting a list of activities you should do to create a healthy diet plan.
Eating healthy and maintaining your well-being can save you from several chronic ailments such as obesity, cancer, and heart diseases. Some suggestions for the well-being of an individual are pretty straightforward, i.e., stay from fast food items. You must also avoid smoking if you wish to maintain your health while creating a healthy diet plan for yourself.
How to stay healthy with food?
The food you consume and how you prepare a meal is essential for your well-being. Our suggestions below involve what people must eat and how these meals should be prepared. Remember that one-third of Americans are overweight, while the same number of people in the United States suffer from obesity. Experts declared obesity a pandemic before the emergence of COVID-19. Obesity leads to other healthcare problems for human beings. Creating a healthy diet plan can protect you from several health-related complications in your life. Here are some tips for healthy eating:
1. Eat whole-grain foods
Consume whole-grain bread to obtain the necessary fiber intake. Replace refined bread with whole-grain alternatives because the former is associated with several health problems. However, eating whole-grain foods can have numerous health benefits as this bread gives the required fiber, vitamins (B), and minerals (zinc and iron).
2. Minimize alcohol intake
Alcohol isn’t something we recommend for a healthy diet plan. However, you should at least reduce your alcohol intake if you cannot quit it altogether. Remember that alcoholic beverages are harmful even if taken moderately. But the CDC recommends the following doses for men and women:
· two drinks or less each day for men
· one drink or less each day for women
When dealing with alcoholism, addicts should contact rehab centers to restore sobriety. In addition, it would help if you replaced alcoholic beverages with healthier options such as OJ, water, smoothies, milkshakes, and sophisticated soft drinks. That’s how you can avoid liver problems and other related issues.
3. Drink enough water
Drinking lots of water can save people from a plethora of health-related challenges. This odorless, colorless, and tasteless drink can permit people to lose some weight and escape the curse of obesity. In addition, sipping water before eating makes you feel fuller and helps prevent overeating.
4. Reduce sugary drinks
Sugary drinks aren’t as harmful as alcohol, but we suggest you avoid them. Instead, replace these sugary drinks with sparkling water to maintain your well-being. Also, remember that these sweet drinks with added sugar aren’t healthy as they make your health vulnerable to several diseases, such as obesity, diabetes, and heart problems.
5. Add protein
Consume more protein-rich foods to build muscle and strength. This nutrient is also essential for making enzymes and hormones and carrying out several metabolic processes. Diversify protein sources to get as much energy as possible. You can add both plant-based and animal-based proteins. Obtain the much-needed nutrients from different sources while focusing on calcium to make your skeleton grow stronger. An adequate calcium intake promises the healthy growth of your bones and teeth for a better chewing/eating experience. Here are some diversified protein sources we can suggest:
· Milk
· Lentils
· Yogurt
· Cheese
· Legumes
6. Eat eggs
Eggs are arguably among the best sources of protein for the body. Eating eggs in the morning can be beneficial to your overall well-being. Never skip breakfast – first of all – as it’s the most important meal of the day. If you don’t have anything delicious to consume in the morning, an egg can be enough to suffice your hunger. Moreover, eggs can provide healthy fatty acids essential for producing steroid hormones.
7. Eat fruits and vegetables
Make fruits and veggies a necessary segment of your diet plan to enhance your well-being. Unfortunately, some people mistake drinking fruits for turning them into smoothies or milkshakes. While there is nothing wrong with drinking these healthy beverages, fruits can benefit your body more when eaten whole. This is because they have the necessary vitamins and minerals you should get when eating raw fruits and veggies. Also, avoid overcooking your vegetables lest you destroy the minerals.
8. Roast, not grill
We have discussed briefly how the method of food preparation can affect your health. So, your diet plan should involve more roasting and less grilling to improve well-being. Frying and grilling are – as you can guess – some of the most popular food preparation methods right now. But it’s better to bake or roast your food instead of broiling or deep-frying the meat you’re about to eat. This is because roasted meat doesn’t allow the formation of toxins such as heterocyclic amines that emerge from frying.
9. Add baked potatoes
Potatoes have become common in western cuisine, but how you prepare them matters. Don’t eat French fries when you can have baked potatoes instead. Studies indicate that 100 grams of French fries have 333 calories, but the same amount of baked potatoes can have less than a hundred calories. Also, deep-fried French fries contain trans fats along with other harmful ingredients.
10. Take vitamin supplements
It’s estimated that a billion people worldwide suffer from vitamin D deficiency. So, it would help if you considered the option of taking some vitamin supplements. Discuss it now with a doctor, and also consider omega-3 supplements to safeguard your well-being. Moreover, eat food rich in vitamin D, such as fatty seafood, among other options. Remember that western cuisine can be rich in omega-6s linked to inflammation. Eating omega-3s can cure this inflammation now.
Conclusion
Are you eating healthy? When asked this question, 75% of people responded by claiming they only consume healthy meals. However, experts believe that just 3% of Americans have a healthy diet plan. An individual should minimize smoking and drinking while consuming more fruits and veggies. Eat eggs and drink plenty of water. Consume more whole-grain foods and limit sugary drinking beverages. Remember to roast your food instead of grilling it, and prefer baked potatoes over French fries. Take vitamin supplements after talking about it with your doctor. That’s how you can ensure your health and keep yourself away from chronic ailments.