Eating healthy is essential for feeling and looking your best. Improving your diet and providing your body with adequate nutrition can bring about a range of health benefits. Here are 10 easy ways to improve your nutrition and enjoy better health.
1. Eat Breakfast Daily
Breakfast is a crucial part of the day – it can give you an energy boost and help your body perform at its best. Try to include a balance of healthy carbohydrates, proteins, fruits, and vegetables in your breakfast.
2. Add More Whole Grains
Whole grains such as oats, quinoa, bulgar wheat, and brown rice provide essential nutrients like B vitamins, iron, magnesium, and dietary fibre. Aim to include one whole grain in at least two of your meals every day.
3. Choose Healthy Fats
Fats are a vital part of a healthy diet, however, it’s important to choose the right types. Healthy fats include:
- Olive Oil
- Coconut Oil
4. Eat More Fresh Fruits & Vegetables
Vegetables and fruits are full of vitamins, minerals, and dietary fiber. Eat a variety of colors to get a full range of nutrients, and aim to have at least 5 servings a day.
5. Avoid Processed Foods
Processed foods such as white bread, canned soups, and cookies can be high in salts, sugar, and unhealthy fats. Try to limit these foods in your diet and choose more fresh, whole foods instead.
6. Cut Down On Sugar & Salt
Cutting down on sugar and salt can be beneficial for your health. Try to avoid added sugars and high-salt foods like pizza, chips, and ready meals. Read labels when shopping so you know exactly how much sugar and salt is in the food you’re buying.
7. Eat Lean Protein
Include a lean protein in every meal. Good options include fish, lean meats, eggs, lentils, and quinoa. Protein helps to fuel your body and can give you a longer-lasting feeling of fullness.
8. Drink More Water
Drinking more water is essential for good health. Aim to drink 6-8 glasses a day to keep your body hydrated, maintain a healthy metabolism, and promote healthy digestion.
9. Limit Alcohol Intake
Alcohol can be very high in calories and is linked to weight gain and other health issues. Try to stick to recommended guidelines of no more than 14 units of alcohol a week.
10. Take Supplements
Medical experts recommend taking specific vitamins and minerals to support health and wellbeing. Supplements like zinc, calcium, vitamin C, and vitamin D can help to fill in any nutritional gaps in your diet and reduce the risk of deficiencies.
Good nutrition is key to feeling your best and maintaining overall health. Following these easy tips can help you make simple but effective changes to your diet and achieve better health in the long term.
What types of foods can I eat to improve my nutrition?
1. Fruits and vegetables: Fruits and vegetables are extremely important for any healthy diet. They contain many of the essential vitamins, minerals, and fiber needed by your body. Aim to get five servings each day.
2. Whole grains: Refined grains are stripped of much of their nutritional value during processing. Choose whole-grain foods like oats, brown rice, and whole-wheat breads and pastas for the most nutritional value.
3. Lean proteins: Lean protein such as chicken, fish, and lean cuts of beef are great sources of lean protein. Make sure to cook them in healthful ways such as roasting, baking, and grilling.
4. Healthy fats: Fats are important for your body’s nutritional balance. Include healthy sources like olive oil, avocados, and nuts as part of your diet.
5. Dairy: Dairy products like milk, yogurt, and cheese are great sources of calcium and protein. Choose low-fat varieties for the most nutritional value.
6. Water: Water is essential for your body’s normal functioning. Make sure to get enough each day. If you don’t like water, try lightly-flavored options like iced tea, or sparkling water with a splash of juice.
What foods should I avoid to improve my nutrition?
1. Processed and High-Fat Foods – Foods that are high in fat or have been processed or altered from their original state contain fewer nutrients and more calories and unhealthy fats. Some examples of these foods include processed meats, chips, french fries, deli meats, and fried foods.
2. Refined Sugars and Flours – Foods that are high in refined sugars and flours should be avoided when trying to improve your nutrition. These products can cause blood sugar to spike and cause cravings, which can lead to overeating. Examples of refined sugars and flours are white bread, white pasta, cakes, pastries, and sugary drinks.
3. Fast Food – Fast food is a source of unhealthy fats, added sugars, and sodium, which can negatively impact your health when consumed in excess. It should be avoided when trying to improve your nutrition for better health.
4. Alcohol – While occasional moderate consumption of alcohol can possibly have some health benefits, it should be avoided or limited in order to improve your nutrition. Excess consumption of alcohol can lead to numerous health issues.
5. Trans Fats – Trans fats have been linked to increased risk of heart disease, stroke, and type 2 diabetes. Avoid foods that contain partially hydrogenated vegetable oils and other types of trans fats.