TIPS AND TOOLS
Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and stabilizing your mood.
Here are few healthy tips to help you start well!
1- People whose diets are rich in potassium may be less prone to high blood pressure. Besides reducing sodium and taking other heart-healthy steps, eat potassium-packed picks such as bananas, cantaloupe, and oranges.
2- Adding raw or lightly cooked garlic and onions to your meals may help keep you healthy this winter. Both foods appear to possess antiviral and antibacterial properties and are believed to boost immunity.
3- For dry skin, incorporate more avocados into your diet. They're rich in monounsaturated fat and vitamin E, both of which promote healthy skin. Try them on salads and sandwiches, and even in smoothies.
4- Trying to reduce belly fat? Pay attention to your carbohydrate intake and avoid artificial sweeteners. Sugary snacks and other refined carbs spike blood sugar and cause pounds to settle in your midsection. Choose whole grains, beans, and vegetables instead.
5- Ease occasional indigestion by sipping a cup of peppermint tea after your meal. Peppermint improves the flow of bile, which moves food through the digestive tract more quickly. Use peppermint with caution if you have acid reflux; it can make that problem worse.
6- Eat Broccoli: For healthy gums, put this green vegetable on your grocery list. It's an excellent source of vitamin C and provides calcium as well, both of which have been linked to lower rates of periodontal disease.
7- Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
8-Go nuts! Consuming about 30g (a handful) of nuts per day may reduce the risk of developing heart disease by 30-50% and reduce the risk of death from heart disease by around 20%!
9-Never skip breakfast: Skipping breakfast can make you hungry later, leading to binge eating during the day. Always make time for a healthy breakfast, like high-fiber cereal, low-fat milk, and fruit.
10-Stop eating before you are full because it takes time for the signal to reach your brain that you ate enough. To stop yourself from overeating when you’re stressed, find healthier ways to calm yourself. Yoga, exercise, meditation can be the best alternatives.
11- Women who eat fish twice weekly have a lower risk of developing hearing loss compared to women who rarely or never eat fish. Consumption of any type of fish (tuna, dark fish, light fish, or shellfish) tended to be associated with lower risk. Researchers speculate that the Omega-3 content of fish may help maintain good blood flow in the inner ear. These findings suggest that diet may be important in the prevention of acquired hearing loss in women.
12- Be choosy about nighttime snacks. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream
13- Get enough sleep. When you're sleep deprived, your body overproduces the appetite-stimulating hormone ‘ghrelin’ but under-produces the hormone ‘leptin’, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.
14- Light Olive Oil! Anything labeled "light" is tempting when you're watching your weight. But often the food is not what you expect. Light olive oil, for instance, has the same calorie and fat content as other types. It's just ‘lighter in color and taste’. Pay attention when reading the nutrition label and compare the ‘light’ product to the original one before buying it.
15-Stay slimmer with water Trying to lose weight? Water revs up your metabolism and helps you feel full.
Aim at drinking 6 to 8 cups of water daily and replace your calorie-filled beverages (juices, sweetened drinks, etc.) with water. Do not forget to drink a glass before your meals to help you feel fuller!
16- Starting solids too early can be risky to your baby. Do not feed your baby solid foods before 6 months! Babies should only be offered breast milk or formula feeds until they are ready for solids. Some parents will want to try solids early, believing this may help their baby grow and sleep better! In fact, introducing solid foods before 6 months of age may lead to several health risks: excess weight gain (more calories with less nutrients), difficulties to swallow, food allergies, eczema, in addition to diabetes and celiac disease.
17- Beware the diet Saboteur. Soft drinks are a huge source of empty calories. In fact, one can of soda contains around 6 to 7 teaspoons of sugar and around 150 calories! This fact might make you think of switching to ‘diet sodas’? Well, this is not a solution. Studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with a lemon squeeze, unsweetened home-made iced tea, or carbonated water with a splash of lemon juice.
18-Healthy ready-to-eat foods
Having healthy ready-to-eat foods will make your diet easier. You'll avoid ordering fast food if you can get a healthy meal in 5 or 10 minutes, such as frozen vegetables, whole-grain pasta, low fat cheese, canned beans…
19-Eat high-fiber foods
Foods containing lots of fiber will keep you feeling full for longer, which will help you losing weight. Fiber is found in food from plants, such as fruits and vegetables, oats, wholegrain bread,brown rice and pasta, beans,peas and lentils.
20-Avoid eating close to sleep!
Technically, the time of day you eat doesn't affect how your body processes food. What matters is the total calorie intake during the day. However, studies show that eating relatively late, particularly eating close to sleep, could lead to weight gain because it is associated with a greater number of eating occasions and higher overall calorie intake during the day.
21-Dairies for Dieters!
Besides the several benefits of consuming dairy foods such as improving bone health, lowering blood pressure, reducing cardiovascular risk and type 2 diabetes; consuming dairies along with a calorie restricted diet (even the whole fat versions unless otherwise prescribed) may accelerate weight and body fat loss as compared to low dairy diets.
22-Say “No” to sugary drinks!
Sugar-sweetened drinks are considered a potential contributor to the obesity epidemic . One average can of sugar-sweetened soda provides about 150 calories, almost all of them from sugar which is equivalent to 10 teaspoons of table sugar. Drinking just one can of a sugar-sweetened soft drink every day, and not compensating by eating less food, can increase your weight by 2.5Kg in a year.