8 Tips for Healthy Eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these eight tips below to get started.

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1. Base your meals on starchy foods: starchy foods should make up around 33% of the foods you eat. Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat.

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2. Eat lots of fruit and veggies: It is recommended that you eat five portions of different types of fruits and veggies a day.

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3. Eat more fish: fish is a good source of protein and contains many vitamins and minerals.

Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Oily fish is high in omega-3 fats, which may help to prevent heard diseases. oily-fish

4. Cut down on saturated fat and sugar: there are 2 main types of fat; saturated and unsaturated. Having too much saturated fat can increase the amount cholesterol in the blood, which increases your risk of developing heart diseases.

Saturated fat is found in: hard cheese, cakes, cupcakes, biscuits, sausages, cream, butter etc.

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Choose foods that contain unsaturated fat: such as vegetable oils, oily fish, avocado etc.

5. Eat less salt: eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

More than 1.5g of salt per 100g means the food is high in salt.

Adults and children over 11 should eat no more than 6g or salt a day. Younger children should have even less.

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6. Get active and be a healthy weight: If you’re trying to lose weight, aim to eat less and be more active. Physical activity can help you to maintain weight loss or be a healthy weight.

Being overweight or obese can leg to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke.

Alcohol is also high in calories so cutting down can help you to control your weight.

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7. Don’t get thirsty: you need to drink about 3 litres of fluid everyday to stop us getting dehydrated.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth: coke, beer, wine etc.

All non alcoholic drinks count: water, tea, milk, juices, fresh fruit smoothie etc.

When the weather is warm, or when you get active, you may require more water than normal.

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8. Don’t skip breakfast: some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.

A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals you need for a good health.

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Foods that Help Reduce Stress

Everybody get pressured and stressed occasionally. Stress can cause by having too much pressure from studying, work, or other personal reasons. However, different people have different way to deal with stresses. Some tempt to snack up a candy bar or a pack of chips. Some decide to go for fast food restaurants. You may have not realize the after consequences of stressful by how you’re dealing with it. 

Sometimes being stressed and pressured are the reasons to cause weight gain. These below are the foods which I have researched that can reduce stress but still help to maintain your weight and stay healthy.

1. Dark chocolate: The results showed that eating dark chocolate daily reduced stress hormone levels in those who had high anxiety levels. . 

To take full advantage of chocolate’s health perks, choose dark varieties that are at least 70 percent cocoa. And of course, try to keep portions in check since chocolate (even dark) is high in calories. One ounce daily (about 150 calories worth) is just the right amount to reap the tension-taming benefits without going overboard.

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2. Berries: Very rich in antioxidants,offer a high-fiber, low-calorie fruit option that is also rich in stress-fighting vitamin C. 

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3. Salmon & Tuna: Since salmon and tuna are known to contain large amount of omega 3, they are the best reducing stress foods. Salmon and tuna also have important vitamins in which are the “happy”brain chemical serotonin. 

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4. Almond: Almonds provide many good nutrients like vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. Vitamin B and magnesium are the substances in which involve in the production of serotonin, which helps to regulate mood and relieve stress. Zinc is also shown to fight and prevent some of the negative effects of stress, while antioxidant vitamin E destroys the free radicals related to stress and heart diseases. 

You should only eat one handful of almond each time since almonds are high in calories, but healthy fat. 

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5. Whole-grain rice or pasta: carbs are well known to boost the serotonin levels and calm you down. But of course all carbs can give you this kick, even with whole-grain bread, rice, and pasta. Now you can reduce your stress hormones but still stay healthy with your low-carb diets. 

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Source:

http://www.bhg.com/health-family/mind-body-spirit/natural-remedies/superfoods-for-stress-relief/

http://www.askmen.com/top_10/fitness_top_ten/45b_fitness_list.html

Prevent Overeating

One of the most popular reason that causes over weight or gaining weight is overeating. It does not matter what foods, but as long as there are extra calories intake, your body will immediately gain those unnecessary pounds. Overeating can cause more likely chances on unhealthy foods. Maintain your weight, keep on track and try those tips below to prevent overeating.

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Water is known to be the rescuer for cutting down calories and extra weights on your body.

1. Drink water throughout the day can stave of hunger cravings.

2. Drink a glass of water before meals. It helps to fill up your stomach faster and reduce the amount of food intake.

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3. Drink water when you feel hungry. Sometimes, you may feel hungry and craving for some foods, try to drink up a glass of water straight away, because it might not a hunger feeling but you just need some water to fill up. Don’t be so fast on grabbing the unhealthy snacks, and always know to control your mind.

 

Fiber is one the most important nutrients for your diets. Fiber helps you stay full longer, and as well as boosting your metabolism.

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4. Eat more fiber-rich foods: berries, whole grains,…

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5. Reduce the amount of food you eat with serving sizes by replacing the big plates and bowls with the smaller ones.

6. Sit down in a table while eating.

7. Remember to chew slowly and take more time really savor each little bite. By doing this, you’re allowing your brain to be able to recognize when you are full, put down the fork, spoon or whatever immediately when you are already full.

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8. The prevention for overeating is right in your closet but you just don’t realize. Put on some slim-fitting outfits to help you control the portions while you’re trying not to expand your currently outfits.

9. Still hungry after meals? Try to brush your teeth and get rid of the left over pieces in your teeth.

10. Get up and move around is a way to tell yourself to stop.

Source:

http://smartypantsvitamins.com/the-difference-between-soluble-and-insoluble-fiber/

The 80/20 Benefits

What is 80/20?

The 80/20 stands for the percentage of your outcomes and inputs (80 is your outcomes and 20 is your inputs). Unlike other diet styles, the 80/20 principle is no diet — it’s a lifestyle change that can lead to sustainable weight loss. When you practice 80/20, you have the space to go out socially and enjoy a meal (or a cocktail!) with friends, but most importantly, it makes the whole clean-living thing feel more motivated and friendly.

The rules are extremely simple and don’t be too concerned about the math: 80 percent of the time you focus on eating good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. If you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs.

“You can’t be 100 percent all of the time, but you can be80 percent of all the time.”- Jessica Alba

“Food is my friend, and consistency is the key. I believe that everything in moderation is best.” – Miranda Kerr

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5 Always Dos When You Want to Be Healthy

  1. Eat veggies and protein at every meal: We’re not talking fried, cheese-covered, or canned vegetables, either. Not only are fresh veggies rich in vitamins and antioxidants, but also, the water and fiber content help keep you full. Alongside those veggies, make sure you have protein. Several studies showing that a diet rich in protein helps control cravings while also helping to build lean muscle mass, adding to the body’s fat-burning potential.
  2. Eat healthy fats: such as avocado, nuts, salmon fish, etc and choose to olive oil instead of regular oil. Good fats for you help lower LDL (bad) cholesterol and boost your HDL (good) cholesterol; they’ve also been shown to reduce belly fat. Look to incorporate monounsaturated and polyunsaturated fats into your meals while avoiding saturated and trans fats.
  3. Plan, prepare, pack: The best way to maintain a healthy diet is to be in charge of it yourself. Cooking meals at home and packing your lunch whenever possible, keep water and healthy snacks in your purse, car, and gym bag. This way you won’t be tempted to order out when you’re on the go.
  4. Be kind to yourself: Even how harsh your plan is, binge eating might happen as well. It’s definitely ok to binge eating once a week, don’t try to beat yourself up or consume yourself with guilt, this will lead to depression and sad and making nothing better. Part of staying healthy is always to love yourself and choices you make, make this cheat meal to the motivation for your plan next week.
  5. Stay active: best way to feel much healthier is to always keep yourself stay active. It’s better to go around, go outside, go for a walk, work out and have fun with your friends, than just sitting there doing nothing. Make your life productive is part of being healthy.

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