Our bodies evolved in harmony with the earth. They are amazingly complex adaptations to what the earth provides. We were given every ingredient we need for good health. But the current prevalence of heart disease, diabetes, obesity and other problems, tells us that something has gone awry. These tips on nutrition are designed to help you get your body back to a state of harmonious health.
Remember that portions are extremely important. To make sure you are eating the correct portion sizes, fill up your plate with the healthiest foods first and then the least healthy. It also helps to eat the foods on your plate in the same order.
Choose to switch out your white bread and pasta for a whole grain version of the same thing. Many brands offer these whole grains in a format that still looks and tastes mostly white. You will increase your fiber and protein intake as well as help to lower your cholesterol.
Everyone should have their vitamin D level checked at least once a year. If they are deficient their doctor can recommend a supplement to increase their level. Even though vitamin D is supplemented in milk, many people do not drink enough to get the amount they need. The other main source of vitamin D is from sunlight. Since people in northern countries have less sun exposure during the year they are especially prone to deficiency. Widespread sunscreen use has contributed to low levels of vitamin D also.
Nutrition is something you should study if you are striving for good health and/or weight loss. A holistic approach points out that nutrition provides the building blocks for a healthy body: leave out some of those “building blocks” and you will not have sound health. Therefore it is important to search diligently through writings on nutrition and put your knowledge into practice.
The humble cabbage family (including kale, collard and mustard greens), provides us with an especially good buy, nutritionally. If you haven’t yet added these to your diet, you should. These dark green leafy vegetables are renowned providers of phosphorus, calcium, iron and carotenoids. Also, they are inexpensive!
To help your body fight off diseases, eat plenty of foods containing Vitamin D. Vitamin D helps to regulate your body’s immune system responses, and lowers the risk of many infections. It can also prevent chronic fatigue. Foods rich in Vitamin D include salmon, eggs, and tuna. Milk is another excellent source.
If you are trying to have a healthy diet, be sure your family eats the same thing as you. Everyone should be eating as healthy as they can. If you make two meals, one for you and one for your family, you wil be more tempted to eat a bit of their meal which could be bad for your weight loss.
Rice is one of the most convenient foods that you can have, as it is very easy to make and goes with a wide variety of foods. Instead of white rice, choose brown rice, as it is healthier for your body and contains a lower level of fat content upon consumption.
Be aware that your parents may have taught you bad dietary habits. Many people enjoy their soul food or cultural menus, but neglect to realize that these foods may be rich in fats, oils, and empty calories. Review your recipes and try to remove excess oil, butter, frying, and the like. You will improve your diet while retaining your heritage.
If you are unable to stomach the idea of drinking a full eight-ounce glass of water eight times a day, find creative ways to make the process more enjoyable. You can add fresh lemon or lime slices to your ice water, or add a couple of drops of orange extract to your drink for a hydrating, flavorful beverage that isn’t sweet or sugary.
Avoid snacks that have tons of saturated fats. These foods include potato chips and fries which are packed with vegetable oil. This is usually a type of oil that has more saturated fat in it than any animal fat does. Saturated fat can increase the amount of fat throughout your body. Even when certain products say they are cholesterol-free, they may increase your blood cholesterol.
Increase your use of herbs and spices. Part of the reason “eating healthy” seems so unattractive is the perceived blandness of the food. The truth is, fat and salt are natural flavoring agents, so if you remove them you’ve got to start experimenting with herbs and spices until you’ve got healthy food that is full of flavor.
By now, you have probably started to understand the complex systems by which our bodies ingest and use nutrients. You have seen how good nutrients lead to good health. These tips are just a beginning. Now it is up to you to shop with care, eat a balanced diet of quality foods, and embrace good eating habits, so you can achieve optimal health.