- One should strive to eat fruits and vegetables.
Fruits and vegetables nourish the body by providing vitamins (A, E and C), minerals (magnesium, zinc, phosphorous and folic acid) and fiber which help in maintaining good health and normal immune functioning of the body. They are usually low in fat, sugar and salt. Fruits and vegetables contain phytochemicals also known as plant chemicals which helps in protection against various diseases.
One who eats fruits and vegetables regularly; have a lower risk having stroke, Type 2 diabetes, cardiovascular diseases, hypertension and cancer. One should eat different varieties and different colors of vegetables and fruits on a regular basis. This is because different colors and varieties of fruits and vegetables contain different combinations of minerals, vitamins and phytochemicals.
- One should choose whole grains with low sugar than refined grains.
Eating whole grains on a regular basis have lots of health benefits as they also reduce the risk of various chronic diseases. They contain a variety of nutrients that are vital to the body. They contain some important nutrients such as carbohydrates, minerals (magnesium, iron and selenium), vitamins (riboflavin, thiamin, niacin and folate) and dietary fiber. The dietary fiber provided by whole grains diminishes blood cholesterol levels hence lowering the threat of heart diseases, type 2 diabetes and obesity. Fiber plays an important role in proper bowel function and also lowers constipation.
The B vitamins are important elements in metabolism by helping the body release energy from the fat, protein and carbohydrates. B vitamins are also vital for the health of the nervous system. Folate which is also a B vitamin helps in the creation of red blood cells in the body. Iron in the whole grain helps in carrying oxygen in the body. Grains also provide the body with magnesium used in the building of bones and releasing energy from the muscles while selenium protects the cells from oxidation.
- Replace drinking of soda and other sweet drinks with drinking a lot of water.
The average human body is made up of approximately 60% water and this can show how important water is to the body. One is usually advised to drink at least 8 237ml glasses of water on a daily basis. Water helps in the physical performance of the body as it maximizes it. Water is very essential in when one is exercising. Water considerably has positive effect on the energy levels in the body and also is vital for an efficient brain functioning. This is because functioning of the brain is normally influence in its functioning by hydration status of the body.
Water also plays an important role when it comes to headaches; it may treat or prevent headaches. It is normal for some to experience headaches or migraines in some people due to dehydration. Research has proven that one of the common symptoms of dehydration is headache. Water has also been proven to be part of the treatment of Kidney stones. It has shown that there is a chance that water is important in preventing re-occurrence of kidney stone to those who had previously been diagnosed of Kidney stones.
- Watch your serving sizes when eating.
One should serve in standard size so as to avoid over eating which might cause health complications. Food should be served in small proportions when eating to avoid eating a lot of what is not needed in the body. This will enable you to keep watch calories, fat and other types of nutrients you ingest into the body. One should pay more attention in serving vegetables, fruits and whole grains which are more essential to the body.
If one is not able to serve in the right proportions, you can use small plates as big plates may cheat the brain that one has not eaten enough. One should always remember that they need to serve low calories and low fat food on your plate. One should make sure that one-third or less of their plate is either meat or dairy products.
- Eat organic foods.
The type of food you eat is important to keep your health in check. It is important to note how the food you eat is grown as this can have a positive impact on your health. Organic foods are more vital to your health as it has more beneficial nutrients than non-organic foods. They contain more antioxidants than the non-organic foods. It is usually advised to people with food, preservatives and chemical allergies. They usually reduce or treat the symptoms of allergies.
- One should not skip meals.
Skipping breakfast is not advisable as it has negative impacts on the body and health. Skipping meals causes changes in the blood sugar levels in the body since the breakdown of carbohydrates provides sugar is the fuel of the body. When one skips meals, their mood and concentration normally tend to be affected negatively. Food provides the body with glucose which usually provides the brain with energy.
Not eating a meal usually alters the metabolism in the body. Skipping meals regularly makes the body to switch to a starvation mode which basically a technique by the body to store energy. Skipping breakfast or dinner usually slows down the metabolism rate in the body and also the weight loss process. Avoiding meals may also cause indigestion problems such as gastric reflux, acidity, stomach pain and belching. It is advisable for one to eat all their meals even if it is small as it is better than not eating at all.
- Use fresh herbs and products when cooking.
Using fresh ingredients has positive effects on your health in the long term. This is because when using fresh ingredients in cooking, more nutrients is retained when cooking compared to foods that are processed. It is also healthier as processes foods have in contacts with artificial substance and pesticides which are harmful to your health.
- One should create their own new food traditions.
One can make their own rules and traditions that they should stick by. One can decide to have a balanced diet in every meal they take and this can be a healthy tradition. This can help one to always stay healthy as it will deter them from eating unhealthy foods.
- One should also get enough vitamin D.
The best source of vitamin D is the sun and it is also free to everyone. One should have enough exposure to the sun to enable one acquire the needed amount of vitamin D required by the body. One should try and have 15 to 30 minutes of sun exposure on a daily basis.
- One should also exercise food safety.
Even though we eat healthy food, one must also put food safety as a number one priority when handling food. One should also wash their hand thoroughly before handling before and after preparing or eating food and after. One should make sure to wash the fruits and vegetable before eating them with running water. One should separate raw and cooked foods to ensure that dangerous microbes from spreading to the cooked foods.