Everything we do affects our body. Every time we move, sleep, lift something, walk, run, rest and more, we are affecting our health and physique. What we consume will impact our bodies too, so we must regulate things and ensure we only have what’s good for us. If you want to know the best things to eat and how they’ll improve your health, read on.
Healthy living diet image courtesy of Shutterstock
A healthy diet is all about balance. You need to eat a variety of foods and get a bit of everything. Some food that is usually considered bad for us is still needed in moderation. Saturated fat is bad for your body as it increase the amount of cholesterol in your blood. It can be found in things such as hard cheeses, cakes, biscuits, sausages, butter and pies. The average man should have no more than 30g a day and 20g for a woman. Unsaturated fats are an alternative and are part of vegetables, oils, oily fish and avocados. These can be found in processed food, so don’t eat too much of them.
Sugar is the other big negative and is contained in many items and too much can lead to weight gain. Anything that measures at 20% or more in sugar and should be avoided. You should be careful with salt as it adds to blood pressure and is found in many types of food, with 1.5g of salt per 100g being much too high, with 6g of salt being an adult’s daily maximum.
One thing you should be consuming is starchy carbohydrates. These are very good for us, as they are major source of energy, so should be part of every meal. Carbs are needed for energy, so you can’t pass on them entirely, so overeating is the thing to avoid. Wholegrain varieties will increase your fibre, helping your body to run well. These types of food can have added fat, so pay attention to the ingredients before you purchase them.
Fruit and vegetables are staples of healthy eating and live up to their reputation.
They’re low in fat and give you all the nutrients you could ever require. Five a day are words to live by and they will keep you on track for a long and healthy life. Getting such amounts can seem difficult for many but it’s actually easy to achieve. You can add some banana slices or strawberries to some cereal, eat an orange or an apple for a snack. Fruit juice and smoothies include fruit, but they also contain sugar and are low in fibre, so don’t drink too much of these.
Salads provide a great way of getting all the fruit and veg you need. You can have them as a snack, a whole meal or an accompaniment, so you can always insert some healthy food into your routine.
Vegetarian food is generally healthy as it will help cut out meat, which in turn will reduce fat, salt and sugar intake. It can be hard to get used to such food that lacks the savoury taste of fat, salt and sugar that we find in many foods, so you could consider some vegetarian takeaway, so you get a professionally cooked and tasty meals, and inspiration to keep you diet varied.
Fish are another great source of protein, which can help you stay strong. Two portions of fish a week can do wonders and one of those should be oily fish, as these contain omega-3 fats that prevent heart disease. Some examples of oily fish are salmon, mackerel, herring, trout, fresh tuna and sardines. The non-oily variety includes haddock, cod, canned tuna and hake. Try to eat a variety of fish and be aware that canned and smoked fish can be high in salt.
Other things to consider for a healthy diet are drinking a 6-8 glasses each day, particularity water, as being hydrated is vital for our bodies and mind to operate, especially in warm weather. Skipping breakfast can lead to weight gain and lack of energy so always try to have a balanced start to your day. You can keep your eyes on calories by making a note of what each food contains so you’ll know if you have too much, with many apps able to help with this. Also, always vary the things you eat so you get a wide range of nutrients.
Any diet is about moderation and should focus on eating mostly unprocessed, low salt/fat/sugar foods. Be careful with food trends and super-foods, as they can often be all hype and no substance. If you maintain a balanced and varied diet you can stay healthy, alert, awake and live long, all things we should always be striving for.
