Fruits and vegetables are abundant in a healthy diet, and they provide several health benefits such as lowering blood pressure and controlling body weight.
Instead of directly jumping to healthiest diet, you can try taking small steps by including small changes in your diet plan. During lunch, for example, you may replace sugary drinks with water.
A healthy diet is the way to good overall health and well maintained weight. Here are some healthy eating tips to help you transform your current diet into a healthier one-
- Eat slowly
- Choose whole grain food
- Drink water
- Switch to baking
- Eat lots of vegetable and fruit
- Increase protein intake
1. Eat slowly- The speed at which you consume your food has an impact on how much you consume and your risk of gaining weight. Fast eaters are more likely to eat more as compared to slow eaters. Research has shown that eating slowly may actually help you in reducing your calorie intake and thus help you lose weight. so, eating slowly causes you to chew more, which leads to weight reduction.
2. Choose whole grain food- Food items made with refined grains should be avoided. They are linked to a variety of health problems. While, whole grains are linked to reducing risk of type 2 diabetes, heart disease and cancer. It contains fibre, protein, vitamin B. It is more satiating which keeps you feel full longer.
3. Drink water- Water influences weight loss and promotes weight maintenance. It can even help you burn more number of calories during the day. Water can help you eat less since it suppresses your appetite. Instead of drinking sweetened drinks after meals, drink water. It helps you eat less sweets and calories.
4. Switch to baking- Grilling and frying your meals has been linked to many health related issues, including cancer. Boil, roast, or bake your food instead. In addition, baking reduces the amount of saturated fat in your diet. Though, you can enjoy occasional grilled and fried food.
5. Eat lots of vegetable and fruit- Vegetable and fruit are full of nutrients like antioxidants, vitamins, minerals and fibre. They keep you full and help you maintain a healthy weight. They also support your gut health and reduce risk of certain diseases. Fill half of your plate with some seasonal veggies and fruits.
6. Increase protein intake- Protein is the super nutrient. As it affects your hunger and satiety hormones. It also helps in retaining muscle mass and affects the number of calorie you burn per day. It aids in curbing your cravings and make you less likely to overeat. Add low fat dairy products, nuts to your daily diet.