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5 diet tips to follow for good health

When it comes to getting healthy and eating a nutritious diet, there are definitely some game changers that can have a huge impact. If you implement these tips on a regular basis, you’ll be so satisfied with the results that you’ll never want to go back to your old diet habits again. By following these 5 basic nutrition tips you can build more muscle, lose more fat and overall improve your health and wellness.

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When it comes to getting healthy and eating a nutritious diet, there are definitely some game changers that can have a huge impact. If you implement these tips on a regular basis, you’ll be so satisfied with the results that you’ll never want to go back to your old diet habits again. By following these 5 basic nutrition tips you can build more muscle, lose more fat and overall improve your health and wellness.

Although these 5 tips are fairly simple to follow, the key is to make sure they are a part of your life on a daily basis.

1. Drink more often

I’m not talking about the booze, I’m talking about water! Probably one of the best ways to improve your health and instantly feel an energy boost is to keep your water intake at 2.5 liters per day or above. Drinking more water can also aid in joint pain and help with digestion.

2. Take vitamin supplements wisely

While I always recommend that you get a majority of your nutrition from food, I also realize that it is not always easy to do this, since our busy schedules and hectic lifestyles can sometimes get in the way. The key is choosing the right types of supplements, since many are bogus and will not benefit your health in any fashion – some even do more harm than good. When it comes to supplements, you should think of them as a large safety net that will only improve your health and wellness to peak performance. While supplements are not meant to replace food, many of them play a very important role in anti-aging, improved energy levels and overall health and wellness. Just make sure you do extensive research before buying any dietary supplements. As a general guideline, if it sounds too good to be true, it most likely is.

3. Eat more vegetables

I’m sure you’ve been told to eat your greens and I cannot emphasize this enough. Food such as spinach, lettuce, broccoli and lettuce are all high in essential vitamins, minerals and fiber, which all have a positive impact on your health . I always make sure that I eat at least 5 servings of these types of vegetables per day.

4. Eat light in the evening

For you late night snackers out there, I’m going to recommend that you stop eating so much at night and start to get a majority of your calories in the daytime instead. It’s not a sin to eat food late at night, but why would you want to eat a large meal before going to bed. Since your metabolism slows down in your sleep, the food is much more likely to get stored as fat.

I would recommend not having a large meal past 8pm. You can still have a light snack before going to bed, but if you’re eating an extra large pizza before you hit the sack then this needs to stop.

5 Always Eat Balanced

You shouldn’t be eating nothing but protein, nothing but carbohydrates and nothing but fat. You should make it your best effort to get a complete balance of nutrients, from all three of these sources. Also make sure to include plenty of fruits and vegetables in your diet, since these foods are high in essential vitamins and minerals.

Apply these 5 nutrition tips into your lifestyle and you’ll be guaranteed permanent, healthiness and happiness. Good luck!

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Food

5 Reasons Egg should be included in your diet

Mention the word “egg” to a group of people and you are bound to hear the word “cholesterol” referenced several times. A few decades ago, eggs were shunned by the health community for their high cholesterol content and possible effects on heart health. Many shied away from them and opted for alternate protein sources,

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Mention the word “egg” to a group of people and you are bound to hear the word “cholesterol” referenced several times. A few decades ago, eggs were shunned by the health community for their high cholesterol content and possible effects on heart health. Many shied away from them and opted for alternate protein sources, especially for breakfast. After many years of banishment, egg is re-emerging as a powerful dietary addition. Recently published data from the United States Department of Agriculture (USDA), indicates that a medium egg contains 14% less cholesterol than previously believed. Eggs are once again a nutrition icon that provides numerous health benefits to women.

1. Nutrition Powerhouse
A medium egg contains 75 calories, 7 grams of protein and 13 different nutrients such as iron, zinc, potassium and vitamins A, D, E and K. Furthermore, eggs are generally cheaper and easier to produce than other animal protein sources making them an affordable addition to the diet.

2. Eye Health
Each egg yolk contains the disease fighting antioxidants Lutein and Zeaxanthin which help eyes filter out certain light that causes damage. By-so-doing, the risk of eye disease, cataracts, blindness and macular degeneration related to advanced age is greatly reduced.

3.Healthy Pregnancy Outcomes
Eggs are one of the best sources of choline, a nutrient that aids foetal brain development and prevents birth defects. In addition, eggs contain B-vitamins necessary for nerve tissue development and the prevention of birth defects of the brain and spinal cord.

4. Weight management
Eggs are the preferred source of breakfast protein. According to the National Weight Loss Registry (USA), people who consume breakfast everyday have a greater chance of losing weight and keeping it off over time. In addition, studies show that adding protein foods to breakfast can reduce overall caloric intakes for the rest of the day and promote satiety.

5. Strong bones
Eggs provide a little over 10% of the daily recommended intakes of Vitamin D. From improved immunity to blood sugar control, vitamin D has a myriad of functions in the body, but it’s most common benefit is the formation of strong bones. Unfortunately for most people of African descent, due to the melanin found in dark skin, our bodies do no readily absorb Vitamin D from the sun. We consequently have to rely on our diet to provide it. With a little over 10% of the daily recommended intakes of Vitamin D, eggs are an excellent, healthy addition to any healthy eating plan.

While eggs now contain less cholesterol than previously believed, there is a very small percentage of people who suffer from high cholesterol brought on by the foods that they eat. If you fall in this group, take control by:

Cutting back on saturated fat found in meat, dairy, palm oil, coconut oil , commercially prepared baked goods and fried foods
Eating one whole egg and, if needed, adding egg white for more protein
Not consuming more than 4 eggs per week.
Here’s to your health!

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