Tips for healthy nutrition and good healt
- More than 40 nutrients are necessary to ensure good health, all of which cannot be found in one food source alone. Today there is an abundance of things we can eat which allow us to enjoy variety in our meals, whether we buy fresh produce that we cook ourselves, or whether we opt for ready meals and take outs. Make sure your nutrition is balanced in the long-run! If you have a fat-rich lunch, then opt for a low fat dinner. If on one day you consume large portions of meat, then go for fish the next.
- Skipping meals, especially breakfast, can lead to uncontrolled hunger which often results in excessive eating. Snacks between main meals may suppress feeling hungry but do make sure they are small enough so that they don’t replace main meals. Don’t forget to factor in snacks as part of your total calorie intake.
- Your ideal weight depends on many factors including gender, age, height and genes. Excess body weight is a risk factor for many diseases like cardiovascular disease and cancer. Excess body fat accumulates when one consumes more calories than necessary. These extra calories are derived from any nutrient with a calorie value, i.e. protein, fat, carbohydrate or alcohol; fat however is the most condensed source of calories. Physical activity is a good way to increase the energy (calories) that you burn and is likely to make you feel good. To put it simply: if you gain weight, you must eat less and be more active.
- To lose weight you must follow a balanced and healthy diet. A variety of foods (meat, dairy, vegetables, pasta etc) ensure that you are getting all the nutrients that you need. You should consume at least two fruits daily, or at least one fresh fruit juice between meals. Make sure that your meals are complete with protein, carbohydrates, vitamins, minerals and fibre.
- Your nutrition plan should be adjusted to your needs and not vice versa. Based on your habits and daily routine, your meals should be planned around your work schedule and your habits during the rest of the day, applying the rule of many balanced meals. Don’t forget to include fruit and juice in your diet which are natural allies to our health.
- The human body needs approximately 10 minutes to begin absorption when the stomach is full. Therefore, when you eat fast, you consume a larger quantity of food and when the brain acknowledges absorption, you already feel bloated and uncomfortable. Give yourselves a 10-minute break when you eat and focus on your meal even if you’re eating at your desk at work. Chew well on every bite before you swallow it, enjoying the flavor, the aroma and the colour of each food and relax during your short lunch break! If you get thirsty, have a glass of water or fresh juice…
- Add at least one fruit or vegetable into every meal. It’s enough for you to start a healthier and more balanced nutrition plan. Make sure that fruit and vegetables are the first thing you see when you open the refrigerator. Add more vegetables to every meal every day so that you can benefit from their nutrients.
- Oranges are a rich source of Vitamin C, folic acid, selenium, potassium, fibre, beta carotene, calcium, iron, iodine, phosphorus, manganese, sodium and mercury. A glass of fresh orange juice is an ideal part of your breakfast. It is a good energy source to help you cope with your day, while it supplies your body with some of the necessary vitamins you need on a daily basis.
- Half an hour of aerobic exercise a day (or 10000 steps) is considered sufficient exercise for maintaining good health and an ideal body weight. Taking small steps towards embracing healthy nutrition, loving ourselves and taking care of ourselves in the best way we can is not really that hard. What we eat is our medicine…
- When you’re on a diet, the need for ingredients with a high nutritional value increases, because you consume limited portions of food. Fresh juices -rich in vitamins and minerals- instantly provide the body with energy while covering a large part of your daily requirements for fluids; constituting the second best option after water. Don’t forget that 50% of the content of a glass of juice corresponds to pure liquid for the body.
- Sometimes we enjoy a variety of drinks like soft drinks, iced drinks etc more than we should. However, we are not really aware of the amount of calories these drinks contain. These drinks contain a lot of sugar, so it would be better not to consume them on a regular basis and when we do, we should limit them to no more than one. Our basic choice should include, apart from water, fresh juices, especially mixed fruit juices, that are more nutritious than a plain juice. Fruit combination ensures a larger selection of ingredients like vitamins, metals and antioxidants.
- Regular exercise will help you burn many calories per day, increasing your metabolic rate, while promoting good health overall. Always begin your exercise moderately, increasing your work out as time goes by. Remember to drink plenty of water or tea so that your body fluid is balanced, as partial dehydration will affect your performance negatively.