Maybe you are planning for the next year to start healthy eating. You feel it’s time to change your nutritional habits for a healthy lifestyle and weight management as well. But you don’t have an idea where to start healthy eating.
Start and keep these five key principles of healthy eating in mind and you will always be on the right path.
5 Healthy eating principles
These healthy eating principles have the best scientific advice today on health promotion, prevention of diseases, and food choices to maintain weight. These are common instructions that apply mostly to healthy people. If you have a protracted illness or other nutritional needs, contact a registered nutritionist for specific recommendations.
Focus on fruits and vegetables – Healthy eating
Studies and research show that the more fruits and vegetables you eat build the healthy eating habits. Moreover, these habits lower the risk of many chronic diseases, including cancer, obesity, diabetes, and cardiovascular diseases, including heart disease and stroke.
Fruits and vegetables are low-calorie foods. A WHO report said there was convincing evidence that healthy eating such as fruits and vegetables reduces the risk of obesity. Fruits and vegetables are less likely to contribute to obesity or overweight than high-calorie foods in processed foods such as sugar and fat.
And, since they are high in food, fiber, and other nutrients, they are related to insulin resistance and lower risk of diabetes. Furthermore, research has revealed that eating 3 to 5 fruits and vegetables a day can reduce your risk of stroke. And eating more than five servings a day can reduce this risk. Follow healthy eating principles, is a good return for your investments.
Stay away from processed meat – Healthy eating
IARC (International Agency for Research for Cancer), has certainly come out with a report on processed meat that causes cancer. The part of the World Health Organization (WHO), states that such meats can cause colorectal cancer. They also mention that red meat can cause cancers such as bowel, pancreas, and prostate cancer.
However, to prevent the risk of such cancer diseases, follow healthy eating principles. The common saying that obesity is a risk to many different cancers. Therefore, it is all possible to reduce your risk.
Processed meat examples that you must have to avoid:
Bacon and corned beef
Cut down sugar and sugary foods – Healthy eating
It is reported that the average American takes 22 teaspoons of sugar a day. Therefore, American Heart Association suggests that excess sugar intake should not exceed 6 teaspoons per day for women and 9 teaspoons per day for men.
Moreover, you can avoid sugar intake by having healthy eating habits. By reducing sugary drinks to avoid large sources of excess sugar, including sodas and energy or sports drinks. Furthermore, sugary cereals like pie, cookies and cakes, Fruit drinks, candy, and dairy sweets like ice cream.
Make a habit of drinking more water – Healthy eating
There are so many healthy eating benefits such as drinking water. Drinking water is often ignored. But don’t diminish the importance of what might be the healthiest drink.
Water does not contain calories. What it contains is enough, healthy eating benefits. Researchers say that drinking a glass of water 30 minutes before meals can make you feel rich and thus more likely to eat less, thus reducing calorie intake.
Consume less salt – Healthy eating
Obesity and salt can cause high blood pressure. So it’s beneficial to know what you can do to handle your blood pressure. And this includes reducing the amount of dietary sodium. Consume less salt as per your healthy eating habits.
With the arrival of processed foods, the average American intake of salt is skyrocketing. In fact, it is estimated that the average intake of salt per person in the United States is 3,478 mg per day. It is at least 1,000 mg per day, which many respected scientists and professional health organizations, such as the American Heart Association and the National Heart, Lung and Blood Institute, recommend maximum daily use.