Proper nutrition can help you maintain a healthy weight, improve overall health, and avoid chronic diseases such as heart disease and diabetes. Think of nutrition as the anti-medicine!
Obesity means you carry too much body fat. Being overweight or obese comes with a lot of complications, reports the US Preventive Services Task Force. It can take a toll on your body’s systems, and it puts you at risk for chronic diseases such as type 2 diabetes, heart disease, and even some cancers.
A common measure of your obesity risk is the Body Mass Index (BMI). BMI assesses your body fat based on your height and weight.
The basic principle of weight loss is that you need to burn more calories than you eat in a day. Rethinking and improving your food choices is a good place to start. But don’t worry―eating fewer calories doesn’t mean you have to be hungry! Below are some simple guidelines recommended by the Centers for Disease Control and Prevention to eating healthy, delicious food that will keep you satisfied. Read more about male enhancement pills.
Eat lots of fruits and veggies.
Fruits and vegetables are generally low in calories, but packed with vitamins and minerals. They’re also full of fiber and water, which means they’ll help you stay full for a long time. As recommended by the U.S. Department of Agriculture’s ChooseMyPlate, try to eat at least 3 servings of fruit and 5 servings of vegetables every day. Find a farmer’s market near you for the freshest produce.
Related Reading: Is going organic better for your health?
Hydrate!
Staying hydrated can help you maintain energy and lose weight. Sometimes it’s hard to tell the difference between hunger and thirst. Drinking more water helps your body stay hydrated so you know when you’re truly hungry.
How much water should you drink? Experts say that we shouldn’t go by the old formula of eight glasses a day. How much water you need depends on many factors, including your height, weight, activity level, and where you live. A general guideline is to drink ½ an ounce to an ounce of water for every pound you weigh.
Avoid sugary drinks, which are a source of hidden calories.
Sugary sodas, juices, and sweet teas can add a lot of calories and sugar to your diet. Instead of reaching for a soda or juice with your meal, grab a seltzer or water instead. Learn more about Natural adderall supplements.
Pick whole grains over refined carbs.
Whole grains provide you with dietary fiber, vitamins, and minerals. The fiber in whole grains also helps you feel full for a long time, while consuming fewer calories. Whole grains like brown rice, barley, oats, and rye offer more nutrients and fiber than heavily processed grains like white rice and most bagels, muffins, and white bread.
Know the difference between bad fats and good fats.
Your body needs fat to function. Be sure to eat the right kinds of fat though. Here’s the breakdown:
- The good: Unsaturated fats like those found in olive oil, avocado, and nuts help maintain fullness and help certain organs such as your heart, skin, and eyes.
- The in-between: Eat saturated fats sparingly. These fats are found in butter, red meat, and cheese. They can clog arteries, leading to major health problems like stroke, heart attack, and high blood pressure.
- The bad: Avoid trans fats. They’re found in heavily processed foods and can clog arteries, as well as lead to certain cancers.
Consume salt in moderation.
Salt (sodium on a nutrition label), is essential for the body. But too much can raise your blood pressure, putting you at risk for heart problems. Sodium is found in most processed and packaged foods. Cutting back on packaged foods can help to reduce your sodium intake, as well as the other bad stuff in packaged foods.
