Eat healthy stay healthy is much easier than it sounds. Let yourself know the knowledge in this area, and you have been half successful. If you regard dietary health as an opportunity for self-improvement, rather than a sacrifice, then you have already succeeded in more than half. Because you do not need someone to tell you to give up the many health benefits of hamburgers and potato chips. You need someone to guide you how to achieve a healthy diet.
1. Choose the right carbohydrate
A single carbohydrate can be quickly absorbed by the body’s digestive system, such as sugar and flour. This will cause an extremely high sugar content, and your body will secrete a lot of insulin to resist this phenomenon. Eat a single carbohydrate in moderation. On the other hand, complex carbohydrates are more slowly digested by the body. Such foods include whole wheat flour, rich vegetables, oats, and unprocessed cereals (such as brown rice). These foods usually contain high vitamins and other nutrients that are good for the body, but also rich in fiber (to make your digestive system run more smoothly)
- Consider eating green leafy vegetables such as kale, western kale leaves, mustard greens and chard. They are full of nutrients and can make you full quickly. Simply stir-fry the vegetable leaves with olive oil, garlic, a little salt and pepper, and you will get an unexpectedly delicious and nutritious meal.
- Choose wheat bread (brown) instead of white bread, whole wheat noodles instead of regular noodles. The nutrients of processed carbohydrates (such as white bread) are difficult to be absorbed, thus forming empty calories (calories with no nutritional value).
2. Lean protein meals
- Plan to get 10% to 35% of daily calories from protein. Protein can help you build muscles and keep you energetic all day long. Some healthy sources of protein include:
- Lean poultry, such as chicken breast or duck breast
- Legumes, such as beans and soy products (edamame, tofu)
3. Understand the difference between good fat and bad fat
You need to ingest fat to allow the body to function properly. However, choosing the right fat is very important. Here is a quick start to identify fat:
- Monounsaturated fats and omega-3 fatty acids are good fats, and you should consume these foods regularly. They can raise the good cholesterol in the body, thereby lowering the bad cholesterol. Foods containing high fatty acids are olive oil, nuts, cod liver oil and various seed oils. Incorporate these good fats into your weekly diet to help lower cholesterol and reduce the risk of heart disease.
- Avoid trans fats and saturated fats. Trans fats are a type of unsaturated fats commonly found in processed foods. Ingesting them will increase the risk of heart disease. Check the food label and look for any “hydrogenated” in the ingredient list.
4. Buy super food
- Blueberries are good for brain health. If you cannot get blueberries, try fresh raspberries, raspberries or cranberries.
- The seaweed may not look very appetizing, but when you read the list of seaweed health benefits, you might think about it again. Seaweeds are rich in vitamins, minerals and amino acids, and can manage the natural microbes in the intestines well.
- This is another marine creature classified as a super food, and for good reason. Salmon is rich in omega-3 fatty acids, which is a good fat. Omega-3 fats are good for blood pressure, brain function and heart health.
5. Take salt carefully
Although humans need the right amount of salt, too much salt can cause high blood pressure, osteoporosis, and excessive stomach acid. Ingest a small amount of salt, and often check the food label for the “low sodium” option.
6. Moderate diet
Do not over-ingest any single food or type of food. On the contrary, you should try to diversify your diet so that every food can be eaten in moderation.
- Some people may be able to give up eating meat, sugar, alcohol or other foods. However, most of us may only give up for a while, then break the ring and indulge ourselves in eating and drinking. Allow yourself to cheat and eat a small amount of the above foods to avoid falling into a diet-overeating cycle. For example, if you want to eat less sugar, allow yourself to eat a dessert every Friday night, and you must make it on other days. There is a “rest time” that can be expected to help you spend the rest of your self-restraint better.