5 Healthy Food Habits That Make You Feel More Than Better      



Many people want to be healthier but don’t know where to start. The key to a long, healthy life starts with living the right way for you. Start your day by eating breakfast—even if it’s something quick like cereal. Then eat lunch and dinner at the same times every day. It may sound simple, but many of us struggle to follow these rules faithfully and don’t feel like we’re getting enough quality nutrition.

Food can have both positive and negative effects on our health. However, some foods are better suited to certain individuals than others. For example, when it comes to heart health, red meat should be eaten in moderation while those who consume poultry must keep their intake to a minimum. Similarly, when it comes to diabetes management, whole grains should always be part of meal plans. Eating a balanced diet has many benefits that help reduce the risk factors for various diseases. This includes reducing the likelihood of developing obesity and reducing the risk of complications related to blood sugar control. If you want to enjoy healthier meals at home, here are five easy ways to make them happen.


1. Drink Plenty of Water During Meals                                                      
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The recommended daily amount of water for an adult is 8 glasses. A study found that adults who drank 6–8 glasses per day had significantly lower risks of stroke, cardiovascular disease and obesity than those who didn’t. Another study found that men who consumed eight or more cups of coffee per day were not only 30% less likely to develop high blood pressure than non-coffee drinkers, they were also less likely to get cancer. So try adding plenty of water at each meal. Avoid drinking caffeinated beverages like soda, juices and sports drinks. They contribute to fluid loss, which could lead to dehydration, further impairing body performance and causing cramping. Instead try swapping sugary sodas for sparkling waters. Fruit juices contain natural sugars that can increase hunger and add calories, so it’s best to skip fruit drinks. Also, use a straw or plastic cup instead of disposable ones for any liquids. And check out the tips below for how to drink more water.

2. Know How Much Sugar Is Too Much                                                                     

Too much processed sugar causes significant damage to cells in the liver and pancreas. In fact, even small amounts of added sugar in a person’s diet can lead to insulin resistance and other serious health problems. Added sugar from sweetened cereals, granola bars and candy is associated with increased risks of type 2 diabetes. Most sodas and teas are naturally sweetened, just as whole milk is, with artificial sweeteners and syrups often used to sweeten them. Some fruits, such as strawberries and grapes, are low in sugar when cooked; however, too much of these products can cause bloating, diarrhea and gas. Always check labels and look for “no sugar” alternatives with no preservatives added. Be careful about using table sugar, which often happens to be the most readily available form of sugar. Refined products, like packaged cookies and cakes, have much higher percentages of refined sugars. Whole foods, like fresh vegetables and berries, tend to be more nutritious than their processed versions. When shopping for groceries, aim to focus on what’s in season and buy items you can prepare yourself. Choose foods that are locally grown and that offer a variety of nutrients. Look for foods that have been frozen or canned without adding salt. Keep snacks light because excess sodium is associated with increased risks of blood pressure problems. People who take food supplements should talk to healthcare professionals before beginning any new treatments. Overconsumption of salt and saturated fats can lead to heart problems, stroke and other conditions. One of the best ways to avoid excessive salt consumption is to choose less processed foods. Focus on increasing the amount of fresh produce and lean protein you eat. Add seasoning (red and white pepper or cayenne pepper) and herbs to foods to enhance flavor. Finally, get rid of pre-packaged and ready-to-eat foods that are high in sodium, including potato chips, hot dogs, microwave popcorn and crackers. Processed meats, such as ham and salami, are the main culprits. Limit yourself to one side dish per week.

3. Eat Breakfast Every Day                                                                                           
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Studies show that those who regularly eat breakfast are far less susceptible to overweight than people who skip meals. Plus, eating breakfast helps fuel your metabolism, increasing your energy levels throughout the day and keeping your weight under control. Experts recommend having a bowl of oatmeal or steel cut oatmeal, along with a banana, apple, orange juice and granola. Get all the necessary vitamins and minerals you need during your morning meal. Your body will thank you later. While the general idea behind this practice is a bit extreme, it certainly provides a good foundation to build upon. Try incorporating egg whites into smoothies to replace heavy cream. Aim to eat 5 to 7 servings of vegetables every single day, particularly leafy greens like spinach and kale. Vegetables provide fiber and antioxidants that keep you feeling full and may decrease your weight. Fresh vegetables, including tomatoes, cucumbers, zucchini, cauliflower, broccoli, spinach, eggplant, cabbage, carrots, green beans and leafy greens are beneficial for your gut health. Enjoy your favorite salad recipes (and a little extra dressing!) to maximize your vegetable intake. As a bonus, it’ll give you the satisfying satisfaction of filling you up while helping fill you up.

4. Get Enough Protein

Protein is the building block of human tissue. Research shows that women who ate 15 grams or more of protein per day for seven days experienced greater changes than those who consumed between 11 to 20 grams of protein daily. The American Heart Association recommends 25 to 35 grams of high quality protein per day. To achieve this goal, choose foods that include high quality protein sources like eggs, chicken, fish, nuts, seeds and soy. The National Academy of Sports Medicine adds that a serving of high quality whey (which contains 25 grams or more of protein) daily can help regulate blood pressure, increase muscle mass and bone density and reduce inflammation.

5. Stick to Diets That Allow Them Time to Savor Their Meal Choices

Sticking to a consistent, healthy eating pattern takes time and effort. Just as sticking to your workout routine takes a commitment of consistency over the course of a few weeks, staying on track with proper nutritional choices takes discipline. Not only does it take several years of trial and error, but it might take months or longer to see results. But you can achieve your goals faster if you focus on the types of foods that meet the appropriate needs for your lifestyle. Here are some suggestions, based on the above principles. Give It Slow Starts With smaller portions of one food group per meal, like salads or a piece of fruit. Smaller bites of veggies and fruit are packed with fiber and nutrients. Lean proteins like chicken or turkey will allow you to feel satisfied without counting calories. Include whole grains in two or three of your meals, rather than relying solely on breads and pastries. Swap some cheese, soups and desserts for a different option. Find Ways to Boost Your Immunity

Your immunity system is important to protect your body from viruses, bacteria and germs. Good nutrition means more opportunities for growth and cell repair. Take advantage of this power by getting regular exercise and practicing mindfulness, meditation and relaxation techniques to strengthen your immune system. Reduce Stress It’s linked to weakened immunity and decreased physical performance when stressed. There are several ways to help reduce stress, from taking naps to watching relaxing television shows. Meditate to clear your head and calm your mind. Light exercise releases endorphins and lowers anxiety through reduced cortisol levels. Take a warm bath or shower to relax and reduce tension. Relaxation techniques can be used anywhere since all that is needed is a desire to do something pleasurable. Redecorate and declutter. Remove clutter that is choking your space, or simply turn off the TV. Spend more time outside, walking, gardening, biking or exercising, to de-stress. Set boundaries and set limits. Put yourself and your family members first by setting limits and expectations around how much time and money you make and spending. Have Fun! Physical activities like hiking with friends or playing board games can boost your mood and improve self-esteem, as well as socializing with others. Getting involved in outdoor sports is especially fun for kids and teens. Being active mentally, emotionally and physically contributes to health.