The Best 5 Steps For Healthy Diet
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| The Best 5 Steps For Healthy Diet |
When it comes to healthy diet , people think of many things,
such as eating more fruits and veggies, cutting out sugar, and eating smaller
portions. There is more to it than that, and if you don’t know what you’re
doing, the changes you make could do more harm than good.
Healthy Diet Step No. 1: Switch to 100% whole-wheat or whole-grain bread
Just switching to whole grains
from refined grain products benefits your body about 10 different ways, from
lengthening your life span to helping control weight to reducing your risk of
type 2 diabetes, heart disease, stroke, and cancer.
Every sandwich made with 100%
whole wheat bread instead of white bread, for example, adds about 4 grams of
fiber along with an assortment of vitamins, minerals, and phytochemicals.
Healthy Diet Step No. 2: Eat Proteins
Meats and beans are primary
sources of protein, a nutrient that is essential for proper muscle and brain
development. Lean, low-fat meats such as chicken, fish, and certain cuts of
pork and beef are the best options. Removing the skin and trimming off any
visible fat are easy ways to reduce the amount of fat and cholesterol in meats.
The health diet of the animal are important and influence the fatty acid
profile of the meat, so grass-fed choices are ideal.
Nuts and beans are good sources of
protein and contain many other health benefits, as well as fiber and other
nutrients. Try to eat:
- lentils
- beans
- peas
- almonds
- sunflower seeds
- walnuts
Tofu, tempeh, and other soy-based
products are excellent sources of protein and are healthy alternatives to meat.
Healthy Diet Step No. 3:Bake or Roast Instead of Grilling or Frying
The way you prepare your food can
drastically change its effects on your health.
Grilling, broiling, frying and
deep-frying are all popular methods of preparing meat and fish.
However, during these types of
cooking methods, several potentially toxic compounds are formed, such as
polycyclic aromatic hydrocarbons (PAHs), advanced glycation end products (AGEs)
and heterocyclic amines (HCAs)
All of these compounds have been
linked to several diseases, including cancer and heart disease
Healthier cooking methods include
baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing
and sous-vide.
These methods do not promote the
formation of these harmful compounds and thus make your food healthier
Nevertheless, there is nothing to
say you can’t enjoy the occasional grill or deep-fry, but try to use those
methods sparingly.
Healthy Diet Step No. 4: Eating lots of vegetables and fruit.
This is one of the most important
diet habits. Vegetables and fruit are packed with nutrients (antioxidants,
vitamins, minerals and fibre) and help you maintain a healthy weight by keeping
you full longer.
Aim for 7-10 servings of
vegetables and fruit every day .and Drink a lot of water
Healthy Diet Step No. 5:Have Five Small Meals In A Day
Your breakfast, lunch
and dinner should be spanned out as usual in the day, but health experts and
nutritionists recommend having two snacks in between your meals to keep the
blood sugar levels constant and maintain energy levels. But make sure you keep
these snacks healthy and natural such as fruits, salads or nuts.
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Potential dangers
At first glance the Healthy Diet appears most innocuous, but there are certain considerations that must be mentioned for the safety of persons who may be tempted to try such diets.
Patients with reactive hypoglycaemia, diabetes, particularly type 1 diabetes, or those using diabetic medications such as insulin, glucophage, etc, pregnant women, very active individuals and anyone with a tendency or past history of eating disorders, should not use fasting as a means of losing weight.
So if you are diabetic and using oral anti-diabetic agents or injecting yourself with insulin, please discuss the concept of the Fast Diet with the doctor who is treating you before you try out fasting and develop a hypoglycaemic coma induced by lack of food and the effect of your blood glucose-lowering medications.
Patients with reactive hypoglycaemia, diabetes, particularly type 1 diabetes, or those using diabetic medications such as insulin, glucophage, etc, pregnant women, very active individuals and anyone with a tendency or past history of eating disorders, should not use fasting as a means of losing weight.
Unfortunately many individuals who suffer from diabetes are overweight and will be tempted to try the Fast Diet. This can have dangerous consequences because diabetic patients always need to adjust their use of medications (both oral or injected diabetic medicines), to their food intake.