A recent rising trend in consumption of fast food and unhealthy diets, that contain higher proportion of fat, free sugar and salt in it, have made a human body more prone to obesity that is a root cause of many high risk diseases such as diabetes, hypertension and eventually heart diseases. A healthy diet helps maintain a healthy body and weight by providing defensive mechanism against chronic diseases, bacteria and viruses. For a healthy diet one should incorporate food in a balanced amount from five food groups that are dairy, meats and poultry, vegetables, legumes and fruits. These foods provide optimum amount of key nutrients to human body.
Here are some diet tips that can help in maintain a perfect human health:
- Make a habit of drinking water
Water is as important to our body as it is essential for the production of lush green fields. It is vital for human body to carry out vital body functions. A human body excretes a large amount of water in the form of sweat, urination and bowel movements. Due to this massive excretion of water, a condition named as dehydration i.e. low level of water inside body develops.
To cover the loss, it is recommended to drink 8 ounces that counts for 8 glasses per day. Drinking this much water not only keeps you healthy but also assist in losing weight by excreting all toxic material out of the body.
- Cut-down extra salt and sugar intake
It is widely said that excess of everything is bad! Same rule is applied for dietary intake. World Health Organization (WHO) recommends limiting the intake of salt and sugar to certain levels. High intake of salt can cause high blood pressure that ultimately leads to cardiovascular diseases. Likewise, high sugar consumption can lead to excessive weight gain that can become a cause of diabetes.
A recommended level of adult salt intake is an average of 9-12 grams per day. The best level of added sugar is 100 calories (25 grams) and 150 calories (37.5 grams) per day for women and men respectively.
- Don’t eat fruits right after meals
For a better digestion of food, it is best to eat fruit empty stomach or at least after 30 minutes of a meal. Eating fruit right after having a larger meal that contains different combinations of food can cause delayed digestion. Fruit along with the major meal stays in stomach for a longer time and cause fermentation. This results in heartburning, burping and other indigestion problems.
Fruits are rich in fibers and healthy for body but the timings for taking fruits matter for building a sound part of the body.
- Include drinking green tea in your schedule
Green tea is a rich source of antioxidants. It is proven that drinking green tea helps in losing weight by reducing the percentage of fat in the body. The amino acids L-theanine are smarter than caffeine. These amino acids cross the blood-brain barriers in the brain and helps in improving the brain function and physical activity. Some studies also provide evidence that green tea lowers the risk of type II diabetes, cardiovascular and Alzheimer’s disease.
It is recommended to take green tea 30-45 minutes before or after the meal. Otherwise, it results in acid reflux or improper digestion.
- Incorporate fibers in your meal
Fibers in the diet are important for the optimal motility of the bowel. Good bowel movements help in fast digestion of food and resist in accumulation of toxic material inside the body that are harmful for overall health of an individual.
The fiber enriched foods are: black beans, green vegetables, legumes, figs and fruits.
- MSG is the silent killer- Remove it!
Monosodium Glutamate (MSG) is a salt that acts as a flavor enhancer in many types of food. MSG is blamed widely for causing chronic diseases in its consumers. A term that was “Chinese Restaurant Syndrome” was introduced to give a name to symptom caused by consuming MSG in the form of Ajinomoto in Chinese foods and restaurants. These symptoms include heart palpitations, headaches and fatigues. In the longer run, MSG causes obesity, insomnia and depression.
It is believed that MSG damages the nerve cells in the body and this has been proven in the laboratory animals. So, cutting down MSG from your diet might not enhance the flavor of your food but can improve the quality of life in the longer run.
- Take proteins- beautify yourself!
Healthy hair, nails and skin are the ultimate feature of human body that are noticed at once and appreciated. If they are damaged or not in good form then there is something utterly wrong with the diet you are eating.
Hair, nails and skin share a great percentage of protein in them. The deficiency of protein in human body is marked by thin hair and nails, dull, lifeless and sagged skin. A nutritious amount of protein can be found in eggs, oils, meat and legumes.
- Reduce the consumption of Beverages
Obesity and overweight are becoming the reason of diabetes and heart diseases. Beverages contain a threatening amount of added sugar that have little nutritious value but increases the risk of non-communicable diseases. It is evident that those who drink one sugary beverage can per day develop 20% higher risk of dying from heart attack than those who don’t drink.
All sugary beverages also deplete calcium from the bones and interfere with proper calcium absorption. That can be one indicator of early initiation of osteoporosis. In order to lead a healthy life, beverages should be first in line to cut down from your diet.
- Eat much but not too much!
Eating a fully nutritiously rich diet is a healthy activity but to eat full till you feel satisfied is not healthy in so many ways. There should always be a room left in stomach for hydration through water and gases expansion in order to digest the food. Responding to the situation the stomach will expand to accommodate the food. In some cases, the situation results in vomit.
It is recommended that a person should eat half the portion of his food. This habit eventually helps in a healthy weight loss if a person is obese. Also, the brain can be tricked by realizing that you have eaten enough and your stomach is full. Drink a lot of water or a portion of salad before major meal will give a feeling of fullness and you will eat less.
There is one supplement named as PhenQ is available that acts as a hunger suppressant and help those people who want to lose weight as well as portion control their diet. PhenQ also serves as an energy booster and makes a person feel for energetic both physically and mentally.
- Right meal at the right time
Food is a necessity and it provides a lot of nutrients for a human body to work optimally. However, how much nutritious and healthy is in your plate, try to eat meals at the right time.
Research shows that the best times for having breakfast lunch and dinner are 7 a.m., 12.30 p.m. and 7 p.m. respectively. The dinner should not be eaten after 7 p.m. as the calories cannot be burned down quite easily in the evening as compared to morning time.
- Skipping meal… Not a good idea
It is believed that by skipping meal a person can stay in limits of daily calorie intake and thus can prevent the risk of becoming obese. However, this is absolutely wrong. A body needs some amount of sugar to run the body function. If a person skips a meal, the energy level in the body falls and brain wouldn’t be able to perform its functions properly. A large influx of stress hormone occurs and a person feels irritated. Thus, it pushes the person in constant state of depression. The chances of stress eating rise and so does overweight and obesity.
According to some experts, it is healthy to eat after every four to five four so that the brain functions the right way.
Unhealthy dietary habits are the basic cause of all major life-threatening diseases. All the diseases are preventable if a person chooses to live a healthy life by selecting healthy food in his plate. Because prevention is way more cost-effective than treatment.