In today’s fast-paced society, it is important to prioritize nutrition over convenience. The choices we make regarding food have a significant impact on our overall well-being, influencing weight management and prevention of chronic diseases. To promote good health, it is important to practice mindful eating and take a balanced approach to nutrition. This includes providing our bodies with nutrient-rich foods such as whole grains, lean proteins, colorful fruits and vegetables, and healthy fats, which support optimal bodily function. Additionally, it is essential to be mindful of portion sizes and pay attention to our body’s hunger and fullness signals.
Moreover, it is common to come across new and trendy diets frequently. However, it is important to be cautious about following these fad diets as they can have negative effects on our health. It is important to remember that specific macro- and micronutrient needs vary from person to person, and following a diet without proper guidance from a healthcare professional can potentially do more harm than good.
While it is extremely important to consult a doctor before starting a diet, Rahul Maroli, Co-Founder, Elevate Now, and Dr. Neeta Deshpande, Chief Medical Officer, Elevate Now share some tips that will help you adopt a balanced nutrition approach Do it while enjoying good food.
Tips for improving your nutrition:
Color your plate: Boost fitness with fruits and vegetables
Revive your eating habits by adding more fruits and vegetables to your plate! Effortlessly boost your health with the UK’s NHS ‘5 a Day’ recommendation. Jazz up your meal with vegetables and refreshing salads, indulge your taste buds with vibrant flavours. Don’t forget the mouth-watering goodness of fresh, seasonal fruit—healthy and delicious! And here’s a surprising tip: Kickstart your meals with greens and protein. This simple trick slows down the absorption of carbohydrates, which benefits those managing diabetes or pre-diabetes. With these small but powerful changes, you’ll be on your way to a healthier, more vibrant lifestyle.
hydration habits
In order to maintain optimal bodily functions, it is important to provide our body with an adequate amount of fluids. The general recommendation is to consume around 8 glasses of water per day, although this may increase in situations involving physical exertion or exposure to hot weather.
While any non-alcoholic beverage can contribute to your daily fluid intake, opting for tea and coffee, unsweetened lemon juice, and thin buttermilk are wiser choices than sweetened carbonated beverages. It’s worth noting that juices or smoothies without added sugar may still contain naturally occurring sugars that can negatively impact your dental health.
limiting saturated fat and sugar
It is important to understand the effect of fats and sugars on our health. Saturated fat is generally considered unhealthy, while unsaturated fat is healthy, but in moderation. Reducing your intake of saturated fat, which is often found in processed foods and oils, is important for overall well-being. Similarly, controlling sugar consumption is important to prevent problems like obesity and tooth decay. Being mindful about added or naturally occurring sugars in food and drinks, limiting intake to less than 5 grams per 100 grams, helps maintain a balanced diet. By making healthy fat choices and monitoring sugar intake, we can promote better health and well-being.
Active Living: Improve Your Health
Nutrition goes beyond just food; This includes staying active in our modern, often sedentary lives. For individuals with desk or office jobs, it is important to prioritize constant movement rather than focusing on achieving milestones or goals. Regular movement not only aids in weight management but also establishes a cyclical relationship between mobility and body fat. Increased physical activity increases your chances of burning fat and maintaining a healthy weight range. Conversely, being underweight provides a boost of energy, prompting us to stay active. By recognizing the synergy between nutrition and staying active, we can unlock a healthier and more energized lifestyle.
sodium lover
The recommended salt intake for adults and children over the age of 11 is approximately 6 g/day. Excessive salt intake increases the risk of high blood pressure, which is a precursor to heart disease and stroke. When it comes to packaged foods, check the label for salt content. Products containing more than 1.5g/100g should be consumed in moderation or avoided altogether.
Craving and Comfort: Understanding the Connection
Comfort food holds a special place in our hearts, often sweet, fried or high in fat. While they should be enjoyed occasionally in a balanced diet, moderation and portion control are important. Overindulging can lead to regret and extra calories. Restricting these foods completely can lead to feelings of deprivation and mood swings. Seeking guidance from a medical professional or health coach allows for a tailored approach, adjusting to less frequency or quantity of your favorite foods and beverages.
Mood, Mood and Food
Our emotional state greatly affects our dietary choices and overall well-being. Stress, anxiety and burnout have become prevalent in urban and professional lifestyles, affecting how and what we eat. In times of stress, food can provide comfort and a sense of control, but relying on it for survival can lead to overeating. By promoting awareness of mental health conditions and practicing emotional regulation, we can build emotional resilience and work toward achieving our health goals.
Ultimately, healthy eating is the gateway to a vibrant and fulfilling lifestyle. It is important for individuals to find a way to eat that truly satisfies them. Also an expert doctor or dietitian helps guide you towards the right diet. By adopting a balanced nutritional approach, our bodies get energy, our immune system is boosted, and our vitality is increased. Eat well and thrive! After all we are what we eat!