This is a collaborative post: At the beginning of each year, people tend to make resolutions, which are usually mostly about dieting and exercising. Unfortunately, not many can achieve this or follow it through the entire year; even though, healthy diets positively influence overall well-being. Unfortunately 14% of deaths in the UK are related to unhealthy diets and inactive lifestyles. This means that it’s wiser to maintain the right balance by making small daily improvements to your diet, rather than creating excessive resolutions that are sure to fail. So if you’re looking for simple and realistic ways of doing this, check out this list below.
Eat a wide variety of foods every day
The reason why a variety of foods should be eaten is in order to benefit from the vast nutritional value each one provides. To make it sound even more attractive, the expression, ‘eat the rainbow colours,’ was coined to encourage more people to spread their options and pick foods based on different colours. For example, leafy vegetables tend to be green and contain vitamins, minerals, and fibre.
It’s an open call to consume meals from a variety of food groups every day. Unfortunately, some people tend to be too busy to focus on carefully cooked meals due to time. However, some shakes and powders such as the hemp vegan protein are produced to supplement some essential nutrients the body needs to perform optimally to resolve this problem..
Reduce sugar, salt, and fat consumption
These three food components are the ‘triple threat’ to your existence as a healthy person. Fats (especially saturated fats) contain ridiculous amounts of calories; so does sugar. It’s alright if taken in moderation, but the danger lies in excessive regular consumption. They’re known to increase the risk of chronic health ailments and excessive weight gain, with salt being a major culprit for cardiovascular disorders. Below are ways to be on the lookout for these triple threats:
- Opt for lean meats all the time and cook with unsaturated fats. Olive and canola oils are great options
- Avoid processed foods as much as possible, including salted or sugary snacks.
- Avoid adding salt to vegetables if they’re to be eaten raw. Don’t add salt to already cooked foods.
Don’t trash all your edible food peels
Did you know that for some foods, stripping away the peels or rinds reduces their nutritional value? What you consider as trash contains four times the nutrients of what’s contained within, in some cases. For example, colourful peels such as those on citrus fruits are high in beneficial phytonutrients. Another example is the apple peel, rich in Pectin, a soluble fibre that helps control blood sugar and lower blood cholesterol.
To include these in your meals, a simple way to do it is to grate peels and rinds to your fruit or vegetable salads. Before doing this, ensure you thoroughly wash them in brine or diluted vinegar solution to eliminate harmful bacteria. Others, such as potato peels, can be parboiled and added to soups or broth to enhance nourishment.
Be on the lookout for a greenish tinge on potatoes, as that contains a toxin called Solanine which is harmful to the body. However, for many, blending peels or rinds and adding them to a home-made smoothie makes a nutritious snack for the entire family.
These are simple and realistic ways to improve your diet daily. They’re uncomplicated and easy to follow. The only problem may be sticking to this healthier option because you have been used to junk foods. Indeed, you can have your cheat days, but that should only be once in a while. it’ll be for your good in the long run.