Healthy Diet Tips

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Healthy Diet and Eating Tips

In our fast-paced hectic life, we often forget to take care of our health. This can lead to various lifestyle diseases. We can avoid these complications simply by following a healthy and nutritious diet. Eating a variety of food items in a balanced way can go a long way in helping to avoid lifestyle diseases and in general make you feel better about yourself.

Tips for a Healthy Diet

Here are some tips you can follow to maintain a healthy and nutritious diet:

Eat a variety of high nutrient foods: Your body needs over 40 different kinds of nutrients to stay in good health and you will not find all of them in a single food item. Eat a variety of foods high in nutritional value to satisfy the nutrient demands of your body. Check the nutrient-value when you are buying any foodstuff. The amount you eat should depend on your personal calorie needs.

Balance your food: If you are eating foods that are high in sugar, salt or fats, select your other food items that are low in these ingredients. When you miss out on a particular food group one day, make up for it the next time you eat. Try to fit food choices into a healthy pattern.

Keep portions moderate: When you eat your food in moderate portions, it becomes easy to eat foods you want to and stay healthy at the same time. Experts suggest 3 ounces of cooked meat is a reasonable portion, while a pint of ice cream makes up for about 4 servings.

Eat lots of fruits, vegetables and whole grains: If you eat 6 to 11 servings of cereal, pasta, bread or rice group, you must make sure that at least 3 of these servings are whole grain. Your vegetable intake should be at least 3 to 5 servings while that of fruit should be 2 to 4 servings. You might not enjoy vegetables at first, but don’t give them up. Look out for different recipes to cook vegetables.

Reduce but don’t eliminate foods: Most of us eat food for nutrition as well as for pleasure. Don’t feel guilty if your favorite food is high in sugar, salt or fat. Don’t eliminate the food completely, just its their intake.

Breakfast Ideas for Your Clean Eating Diet

When you switch to a clean eating diet, you are encouraged not just to eat 4-6 small
meals a day, but to always make sure you eat breakfast. Breakfast allows you to get
enough fuel for the day, so you want your meal to include healthy fats, carbs, and
protein, just like other meals of the day. Breakfast is often a challenge, so here are
some ideas to help get you started.

Clean Pancakes

If it is the weekend or during the week when you have a little extra time in the morning,
you can make yourself a batch of clean pancakes. These are not going to use a bunch
of ingredients that traditional pancakes have, so not only are they clean and healthy, but
they are much less time consuming as well. You need just three ingredients for the
pancakes, including bananas, eggs, and some cinnamon. The ratio is typically 2 eggs
for every 1 medium banana. Just mash up the bananas, beat with 2 eggs, then add a
few sprinkles of cinnamon. Mix it together and cook them like pancakes. You can serve
with some fresh fruit or maple syrup with no sugar added.

Avocado Toast

This is a really popular breakfast you will see all over Instagram and for good reason. It
provides the perfect balance of carbs from the bread, protein from the bread and
additional toppings, and fat from the avocado. You can go basic with just whole grain
bread and avocado, or add additional ingredients like some cooked eggs on top,
vegetable slices, or even cooked salmon if you want something a little heartier. There
are tons of combinations that will work great.

Smoothies

Another popular breakfast option for people who are clean eating is to make a
smoothie. These have so many different options, are filling, and work great for pre or
post-workout. You can make your smoothie with all fruit, add in greens for a green
smoothie, add peanut butter to make it filling, use dairy or skip it, and get really creative
with ingredients like cocoa powder or maple syrup. The options truly are endless here.
A good simple smoothie uses a cup of greens, ½ frozen banana, 1 cup frozen berries,
½ cup yogurt (non-dairy is fine) and your choice of liquid.

Overnight Oats

If you tend to get busy in the morning and have no time for making breakfast, then
overnight oats will be your new best friend. These are made the night before, so in the
morning, you can just grab your jar of oats and eat right away or bring it with you to
work or school. There are many recipes to choose, but you basically have rolled oats
soaking overnight in your choice of milk or non-dairy milk, with various ways to flavor it,
from fresh fruit to cinnamon or honey.

 

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