You are probably the type of person who is constantly looking for ways to improve their health and well-being. (After all, you're here.) And there's a good chance you have an idea of what you need to do to eat better. But between the mountains of ever-changing information, terminology, fad diets and more, navigating the eating field can be a superfluous challenge.
We wanted to simplify all this and decided that the best place to start was at the beginning. So, we went back to basics and did a quick refresher course on nutrition basics. But we couldn't just stop there With the building blocks, we imposed some additional strategies to help you square off.
Add fruits and vegetables to every meal
" Eat a diet rich in fruits and vegetables. "There is no doubt that you've heard this before. But filling your plate with the foods you should eat can be easier said than done. One way to do this is to remember that phrase: "Shop the rainbow."
When it comes to fruits and vegetables, the colorful diet makes the largest variety of nutrients, in particular, it supplies many antioxidants that can fight inflammation and help Pl us, changing your consumption of fruits and cabbage so that you can make shopping easier – just take a little something out of every shade.
After pulling your multicolored prize home, try to include serving fruits or vegetables at every meal and every breakfast. There are a few ways to include them all day long:
- Grease your morning oatmeal with a handful of blueberries, which can improve memory and fight the aging process of the brain.
- For your breakfast, try an apple with a tablespoon of peanut butter for fiber and healthy fats.
- For lunch, add a side salad of dark leafy greens – rich in iron, folate and potassium.
- When this afternoon's shock strikes, discard the baby carrot sack and dip into a yogurt-based sauce.
- dinner? Try a new vegetable every night in a salad or mix.
Let's be honest. Sometimes you just don't want to eat more vegetables. On those days, you mix leafy vegetables and cooked beets in plain yogurt, flax seeds, banana, berries and a dash of honey for nutrients low in added sugar and tasty enough to make you almost forget how good it is for you.
Embrace the whole grain
First, the basics. What exactly is whole grain? Basically," whole "means" unprocessed; "whole grain – bran , endosperm and embryos – remains intact. The bran is rich in fiber, but when the grains are processed (think white foods like white pastry and bread) they lose the bran and all that is well coarse. of nutrients that are also lost during processing.
Whole grain fiber Foods have many health benefits, including improved heart health, low blood pressure and weight loss and maintenance.
In fact, the US National Academy of Medicine recommends men between the ages of 14 and 50 with 38 grams of fiber every day. however, the average American eats only 15 grams.
We know that people have had a lot of mixed feelings about carbohydrates over the years, but committing to making half of whole grains in grain can really bring your nutrition to the next th level.
There are a wide variety of ways to bring more whole grains into your diet – don't shy away from intact grains like brown rice, sliced oats and wheat. Or try germinated grains like barley or rye. Other wholegrain products include wholegrain paste and popcorn – just make sure the popcorn is made with simple ingredients like coconut oil and salt.
Don't be afraid of fats
For decades we have been said to be bad. The problem is we replaced the fat with sugar. Now, according to research, the right kind of fat is actually good for you.
Good fats include monounsaturated and polyunsaturated fats found in nuts, certain oils (such as olive oil), avocado and fish. Saturated fats, such as those found in red meats and dairy products, may not be as bad as we once thought, although the American Heart Association recommends that you maintain your intake up to just five percent of your total calories per day.
Make healthy fats part of your daily diet – they taste good and are good for your heart, your brain, and yes, your waist line. for example, add peanut butter to your morning oatmeal or on whole grain pancakes; breakfast on a trail mix filled with nuts and popcorn; introduce fatty fish, like salmon, into your dinner rotation (it is also high in protein!); and don't be scared of a scoop of real ice cream as a scoop.