6 Lessons Learned: Health

These 4 Healthy Eating Habits Can Transform Your Life Not many people have adopted healthy eating habits, despite nutrition being one of the most talked about topics today. As you might already know, your physical wellness and overall well-being largely depends on the food you eat on a daily basis.Fortunately, practicing healthy eating habits does not have to be as restrictive as you may be imagining. The important thing is that your meals need to be mostly plant-based–vegetables, fruits, legumes and whole grains. You’ll also need to reduce consumption of processed foods. Let’s have a look at some of the top eating habits you should start observing today: Include plenty of produce in every meal Fresh fruits and veggies should make up the larger part of your diet. These foods are packed with vitamins, minerals, fiber, and antioxidants, all of which are essential to good health. The nutrients are crucial for protecting the body against chronic conditions such as heart diseases, diabetes, stroke, and some types of cancer. Try to have at least one serving of fruit every breakfast, and for lunch and dinner, two servings of veggies. To increase daily consumption, consider making smoothies and juices from your veggies and fruits.
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Consume whole-food starches
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So many people are consuming too much of refined grains, including white bread, rice and pasta. Whole grains have the bran and germ and thus retain all the fiber and nutrients present in the grain. The fiber is quite important because it makes you feel satiated for longer periods, and additionally helps in the regulation of blood sugar levels. Try to replace refined grains with whole grain options such as brown rice, quinoa and whole wheat. Another healthy option is non-grain starches such as root vegetables, potatoes, vegetables and legumes. If you’re trying to lose weight, you may want to moderate your carbohydrate portions rather than eliminating them altogether. Reduce consumption of added sugar Processed sugar happens to be one of the major culprits of poor health. Processed or added sugar does not refer to the sugar in natural foods, but the kind added to foods to sweeten them. There are quite a number of examples where processed sugar is a major ingredient, such as your daily cup of coffee, candy, chocolate bars, sweetened yogurt, soda etc. However, you don’t have to completely eliminate sugar. Eat mindfully Eating with awareness is one of the most life-changing habits you can start practicing today. Enjoying your food is perhaps just as important, if not more, as the food choices you make. In order to enjoy your meals, it’s important to slow down your eating and fully focus your attention on every mouthful. Many research studies have established that eating mindfully can help you eat less in every meal and still feel fuller.

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