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A Peep Into Healthy Eating
Every man is different. That’s why fitness experts also evaluate people before prescribing a fitness regimen or diet that’s right for them. But at the same time, there are some things common to all. One such common theme is that there are some general dietary rules that apply to everyone. So, when you decide to eat the right foods to lead a healthy life, you should first know these general rules.
In fact, the first step to achieving your goal of keeping the right diet for you is knowing these general rules that are the basics of healthy eating. Now let’s see.
1. Your diet should mainly consist of fiber foods
Researchers have conducted several studies to prove the benefits of fiber foods such as fresh fruits, vegetables, nuts, healthy whole grain products etc. These findings revealed that fiber foods can surprisingly keep several diseases at bay. They also include chronic diseases like cancer, diabetes, heart and cardiovascular diseases, obesity and so on.
Fiber foods are low calorie foods and hence, you don’t have to fear that they will increase your weight. WHO has released a report in which they have provided convincing evidence to prove that those who regularly eat fruits, vegetables and whole grains are at risk of obesity. On the other hand, high-calorie foods such as processed foods that are high in fat and sugar will definitely lead to overweight and obesity.
Moreover, fiber foods contain several other nutrients and hence, they reduce the risks of insulin resistance and diabetes. The best advantage is that if you eat these foods you will feel full but at the same time, you don’t have to worry about gaining weight as they are low in calories.
Research has proved that if you eat 3 to 5 servings of fresh vegetables and fruits a day, you will not face the risks of stroke, heart related diseases etc. Simply put, the higher the intake of vegetables and fruits, the lower the risks of stroke and heart disease.
2. Say ‘no’ to processed foods and processed meats
A report released by IARC, otherwise known as The International Agency for Research on Cancer, a division of the WHO, states that processed meats are the main cause of colorectal cancer. Red meat “probably” causes colon and pancreatic cancer and prostate cancer, the report says.
Moreover, a study has proved that obesity can lead to various types of cancer and therefore, you should take care to avoid processed foods and processed meats that cause obesity.
3. Reduce sugar intake
A survey shows that the average American’s sugar intake is 22 teaspoons per day. But according to the American Heart Association, the recommended amount is 6 teaspoons and 9 teaspoons of sugar for women and men, respectively. This means that if you are in the habit of drinking sugary drinks or fruit juice frequently, or eating daily sweets like cakes, pastries, cookies and ice cream, you are consuming more sugar than your body needs. Excessive consumption of sugar leads to obesity and weight gain. Remember that not all fruit drinks are pure fruit juice.
4. Drink plenty of water
Many of us overlook the health benefits of water. Water is undoubtedly a healthy drink and it contains zero calories. If you drink a glass or two of water about 30 minutes before your meal, you will eat less food and therefore, the water will help reduce your calorie intake.
If you drink enough water, your system will stay hydrated. Therefore, you will be able to stay awake which means your brain will work more efficiently. If you stay hydrated you won’t feel tired. The habit of drinking enough water every day helps prevent health problems like constipation, kidney stones etc.
5. Eat less salt
Remember that salt is just as dangerous as sugar. Excessive consumption of sugar can lead to problems such as diabetes, obesity, weight gain, excessive consumption of salt can cause high blood pressure, also known as “hypertension”. Therefore, it is necessary to reduce your sodium intake.
Health organizations such as the American Heart Association and the National Heart, Lung and Blood Institute recommend that our sodium intake be less than 2,500 milligrams per day. But the average American consumes 3,478 milligrams per day, according to a survey. No wonder so many Americans suffer from problems like high blood pressure.
Research conducted in the United States reveals that processed foods, packaged foods, and foods prepared in restaurants are the most salty foods. So, you should avoid eating processed and packaged food. Similarly, you should go for homemade foods instead of those prepared in restaurants.
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