Healthy eating makes for happy living! As this year begins we share these healthy eating tips that can help you live healthier and happier.
Make love to your food. Chew your food properly. Sit down to eat and eat slowly. About 30 chews prior to swallowing is normally optimal. Among the benefits of proper chewing are: breaking up the food sufficiently to allow quicker and more complete penetration of enzymes and digestive acids; chewing slower allows for more signaling to the brain so that you feel full quicker, making you eat less; and longer chewing sets up the correct sequence of events for proper mechanical and chemical (enzymatic) digestion to occur for maximum absorption of nutrients. Start by putting your fork down between bites, chewing a bit more, or cutting food into smaller pieces.
Do not merely decorate your meal with fruits and vegetables; instead make them a large part of your meal. They contain plenty of vitamins and minerals, which are needed to keep you healthy, and are naturally low fat and calories. So, they are ideal to keep your weight in control. Their bulk fills you easier. Also, they contain lots of fibre which helps to keep your bowels healthy and help lower your bad cholesterol level. Problems such as constipation and intestinal diseases are less likely to develop.
Your mother was right: breakfast really is the most important meal of the day. After a long night of sleeping, your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. Studies show that eating a healthy breakfast improves concentration and provides more strength and endurance to engage in physical activity later during the day.
Water yourself often and you will thrive. Your body is composed of about 60% water and it is needed for functions such as digestion, absorption, circulation and transportation of nutrients. It also keeps your skin hydrated so it can look good. It helps your kidneys deal with waste management. If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.
Cut down on processed foods. Processed foods such as canned and packaged items usually feature long lists of ingredients with preservatives, flavourings and colouring agents. It’s impossible to know where all of these come from, and many of these different additives are addictive or harmful. They usually contain high levels of trans fats, also known as hydrogenated fats that are linked to higher rates of cancer and heart disease. In addition, they have significantly less fibre in them than fresh, locally sourced foods. That means that it’ll take you longer to feel full when you’re eating processed foods.
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