Eat Better for diet Have you ever asked yourself what you can do to eat better? Many people know that a healthy diet is important for their health, but when push comes to shove, eating better is often easier said than done. With this in mind, we have gathered information and tools that you must understand for healthier living. Whether you need to lose weight, manage a health condition, or feel better about what you eat daily, these tips can help you reach your goals.
The first step you can take to eating better is figuring out what you eat, when, and why. Tracking what you eat and when can help you know what drives your eating decisions. Below is a summary of tips you can apply to make sure you are eating a healthy diet:
Control cholesterol Eat the right foods Get active Reduce blood sugar Stop smoking Manage blood pressure
To help achieve the above goals, here are things you should do: 1. Track what you eat This is the first step you should take to make sure you eat well. Tracking what you eat simply means; figuring out what you actually eat, when and why. Doing this will help you learn what drives you to your eating decisions. 2. Learn AHA nutrition recommendations Learning American Heart Association (AHA)’s diet and nutrition recommendations will help you know what is meant by a balanced diet. Here is a list of what you should eat and limit according to the American Heart Association to help avoid heart problems such as coronary heart disease, heart failure, metabolic syndrome, diabetes, and stroke: What to eat
Eat whole grain products by adding them to your diet every day. Whole grain foods are beneficial to your health as they have a lot of nutrients and fiber. Examples of whole grains include whole wheat bread, brown rice, and oats. Eat a variety of vegetables and fruits daily. Daily recommendations from AHA are at least 3 to 5 servings of vegetables or fruits. Examples of fruits you should add to your diet are yellow, deep orange and dark green fruits since they are nutritious. Examples of vegetables you should add to your diet include green leafy vegetables and carrots. You should have fruits and vegetables in a variety of colors and types. Balance your calories and stay at a healthy weight. You can maintain a healthy weight by balancing the amount of exercise with the calories you consume every day. If there is a need to lose weight, you should increase physical activities to make sure you burn more calories than you consume. Eat fish at least 2 times a week. Eating oily fish can be good for your heart and mental health as they contain omega-3-fatty acids. Oily fish include lake trout, sardines, salmon, herring, and mackerel all contain high amounts of omega-3s. Eat foods that are low in cholesterol, Trans fats, and saturated fats. You should choose the following foods to achieve your goal:
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Fish, beans, unsalted nuts, and vegetables Low-fat and nonfat daily products e.g. low sodium cheese Lean meat or meat alternatives such as beans, tofu, and seafood Monounsaturated (MUFA) and polyunsaturated fats (PUFA) such as olive oil and canola to act as a replacement for saturated fats such as cheese and butter.
What Foods to Limit
Limit sodium- Many people consume more sodium than their bodies need. You should limit the amount of sodium you eat daily as less of it is better for your health. Low sodium is usually important for people who at risk of high blood pressure, diabetes and chronic kidney disease. Also older adults above 50 years are recommended to reduce or limit sodium intake to less than 1,500mg per day. If you don’t have any of the above mentioned conditions, you should limit sodium to at about 2,300mg a day. Limit alcohol - Alcohol is considered bad for your health if you drink excess of it. Alcohol is associated with conditions such as diabetes, liver disease, and obesity. Adult men are recommended to have no more than 2 drinks a day and women 1 drink a day. Limit added sugar- You should limit foods and drinks with added sugar as they add more calories to your body. Limit oils and fats- You should limit the amount of saturated fats and trans fats daily as they increase levels of bad cholesterol (low density lipoproteins) and lower levels of high density lipoproteins (good cholesterol) in the blood. Trans fats are found in many frozen or processed foods or foods that have been hydrogenated. Such foods include chips, cookies, and crackers among many other snack foods.
If you are eating foods away from your home, you should try to follow the above health guidelines to make sure you are eating better.
Tips for Success Setting realistic goals and effecting slow changes over the long run are the best ways to make sure we succeed, feel our best, and live a healthy lifestyle. Below are tips you should follow to succeed in your eating goals: 1. Read nutrition labels- When shopping, make sure you read the nutrition labels. Reading and understanding food labels will help you make healthier choices. 2. Watch your sodium- Keep a close eye on the amount of sodium you consume every day by learning about salty foods you should avoid. 3. Learn to cook healthful foods - When cooking at home, you should learn healthy food preparation methods to help take control of the nutritional content of your foods. 4. Read menus and packaging information when dining or shopping out to make sure the foods you buy or eat meet the recommendations of the American Heart Association. With these 4 success tips, you can be assured you’ll have a healthy lifestyle.