Here are 10 healthy lifestyle tips to help you focus on your health this month and every month!
1. Plan and Prepare Ahead
The secret to avoiding both stress and overeating is to plan and prepare your meals ahead of time. According to a study conducted by the National Institutes of Health, a healthy eating plan assures that the body gets the nutrients it needs on a daily basis. Planning the meal may also help in staying within caloric needs and controlling hunger. So, get some time and plan out your food intake.
2. Bring Balance To The Plate
A balance plate comprises some fun food items to calm your tastebuds, healthy food items to make you fit, and hunger controlling food items to make you full for a long time. A balanced food intake assures getting an adequate intake of calories and nutrients. Balancing your plate with all nutrients like protein, cabs, vitamins, fibres, etc., will help you balance caloric intake and improve your health.
So, try to bring a balance to your plate according to your need and taste. Try to add seasonal vegetables, pulses, rice in proportions, salads, etc. on your plate for every meal.
3. Hydrate For Health
Water is the most essential nutrient for our body. Drinking water is the best way to stay hydrated. Grown-ups need to drink at least 1.5 liters to 2 liters of fluid a day. Staying hydrated is important for the physical functioning of the body like digestion, circulation, and nutrient absorption. Also, it helps in the metabolism and mental functioning of the body. Water helps to flush out toxins, food, and waste, and it helps to cool down the body. So, stay hydrated as water is the main nutrient that our bodies need to function properly.
4. Go For Grains
Whole grains are always preferable over processed foods. Grains are high in fiber with various important nutrients. Research suggests that the consumption of whole grains has a lot of beneficial effects on health, like a lower risk of obesity, diabetes, colon cancer, heart disease, and they tend to live longer. So, try to add more grains to the meal.
Bonus Tip: Add Multigrain bread and Chapatis into your diet so that you can get more grain in an easy and convenient way.
5. Swap The Beverages
It is hard to believe that a glass of soda or juice can cause more harm to your body than a bar of chocolate or a scoop of ice cream. Sugar-sweetened beverages or drinks have little nutritional value. In fact, they are a pack of harmful calories. Research of Harvard University T.H. Chan School of Public Health suggests that people who consume at least 1 or 2 sugary drinks regularly are 26% more likely to develop type 2 diabetes, and are at greater risk of heart attacks, obesity, and gout. So, swap them out of your diet, and instead of sugary beverages, try lemonade, natural fruit juice, sugar free smoothies etc.
6. Save On Salt With Fresh Herbs
For good health, the daily intake of salt for grown-ups is 6 grams and for children, it is 3 grams. High sodium intake can cause a risk of high blood pressure, which can lead to heart disease and stroke. So, limiting salt is a good way to control sodium intake. But, this does not mean that you have to sacrifice taste. To add more taste to your food add more natural herbs with a pinch of salt. Fresh herbs provide good taste and flavor to the food. Also, they have nutrition merits, like they are packed with healthy phytonutrients and vitamins.
7. Go Petite With Desserts
One of the most common traps is the desire for a decadent sweet treat. And, no one can be blamed for this. We are at a time in our lives when every day is a celebration, whether it be a birthday, an anniversary, or even just a Tuesday! So, while you are busy enjoying all the delicious food you are putting into your mouth, entertain yourself by trying a small amount of dessert, but make sure not to overdo it.
8. Make The Snacks Count
Snacking is one of the easiest ways of keeping hunger pangs at bay, and many of us have healthy snacks in mind when we plan our meals. But what about those snacks we are not intending to eat? Many of us have trouble resisting junk food when it is around, and the closer junk food is to us, the more likely we are to eat it. So, make sure you have healthy energy bars or a box of nuts when you are going out and tempting to eat one of those roadside snacks.
Always make sure that your snack counts in your diet so replace your unhealthy snack with any of the homemade healthy snacks.
9. Make A List
When you buy healthy foods, it is likely very much possible that you will eat healthy as well.
Buying healthful food items is a great strategy to follow when you plan to eat healthy only as it limits your chances to eat junk or unhealthy food. Go for foods that are closest to their natural state and try to avoid buying food items that have a lot of added sugars, preservatives, and unhealthy fats. Consider the points written above and make a grocery healthy list today.
10. Incorporate Exercise Routine in the Schedule
Nutritious food is the foundation of living a healthy life, but exercising is equally important. It is the best way to maintain a healthy body and it should be included in the schedule of every person. Taking out an hour to exercise or walk is a great way to stay fit and healthy. It will help a person to maintain the sugar, blood pressure, and heart rate of the body. Not only that, when you exercise, you feel a positive energy around you that motivates you to be active, charged and enthusiastic.
Bonus Tip: Once you have incorporated exercise in your schedule, you should stick to it.
Health is a lifetime marathon, not a sprint!
It is a great time to focus on the significance of a healthy lifestyle. So, this National Nutrition Month (NNM) set the mood for a healthy springtime. Also, you can become a member of Dr. Nancy’s Body Soul Essentials workshop to learn the wholistic lifestyle and diet habits.