About 93% of consumers want to eat healthy at least some of the time. Another 63% are trying to eat healthy most or all of the time. A few simple tips can help you maintain healthy eating habits, allowing you to accomplish that same goal.
Here are seven easy tips you can use for healthy eating and healthy living. With these tips, you can ensure your body gets the vitamins and nutrients it needs.
Fill your body with healthy, nutritious options using these tips today.
Eat the Rainbow
Eating the same foods over and over can get boring fast, which might impact your ability to stay motivated. For variety, try to eat the rainbow. Add a range of healthy fruits and vegetables to your routine.
Try to eat foods that fall into as many different colors as possible.
Every color indicates the food contains a different vitamin or nutrient that your body needs to remain healthy. Fruits and vegetables can also help you feel full without too many excess calories.
As you begin adding fruits and vegetables to your cart, try to prioritize organic products. You can save yourself from ingesting pesticides.
Look for ways to incorporate different fruits and vegetables into your meals. For example, you can:
- Make tomato sauce using fresh tomatoes
- Add fresh herbs to a salad or stir fry
- Add diced vegetables to an omelet or stew
- Top unsweetened yogurt with vibrant fruits
Try to eat a different fruit and vegetable each day for the variety in foods and nutrients your body needs.
Fill on Fiber
Fiber can help you maintain proper digestive health. Since it breaks down slowly, it can also help you feel fuller, longer.
As an added bonus, fiber controls blood sugar levels while lowering cholesterol levels.
You can add more fiber to your diet with nuts, seeds, fruits, vegetables, legumes, and whole grains. To add more fiber to your mornings, try beginning the day with a whole grain cereal or oatmeal. Top your cereal with pumpkin seeds, almonds, or berries for extra fiber and flavor.
Otherwise, have a whole fruit like an apple with a meal or as a sweet dessert.
Consider Calcium and Vitamin D
Remember, it’s important to make sure your body gets the vitamins and minerals it needs to ensure proper function. Together, vitamin D and calcium can promote proper bone health.
Usually, our bodies make vitamin D from sun exposure. Too much sun exposure could increase your risk of sun cancer, though. Too little vitamin D can cause:
- Lowered immunity
- Fatigue
- Bone and back pain
- Depression
- Impaired wound healing
- Bone loss
- Weight gain
- Muscle pain
- Hair loss
- Anxiety
Make sure your body is getting enough calcium and vitamin D by adding dark leafy vegetables to your routine. These can include bok choy, collard greens, and spinach.
Otherwise, try drinking a fortified dairy beverage with a meal. For example, you can find orange juice, soy beverages, and even whole-grain cereals that are fortified with vitamins.
Keep an eye out for added sugar, though!
Choose Lean Proteins
Lean proteins can give your body fuel and help you build muscle. Make sure there’s a lean protein like fish, chicken, or lean beef with each meal. Try to avoid overly fatty cuts of meat, though.
Adding protein to your diet will give the body the fuel it needs to burn fat while ensuring high energy levels throughout the day. Since it takes longer to digest, protein can also keep you fuller longer.
Make sure to start your day off right with a high-protein breakfast.
Consider Carbs
Whether you’re on a keto diet or trying to cut back, think about the carbs you’re eating each day. Usually, carbohydrates get a bad rap. However, your body requires carbs for energy.
Try to focus on whole-grain carbs instead of processed options.
Whole-grain carbs can give your body more energy. They also add fiber to your diet to ensure proper digestive function. They can help you remain full, too, which could carb cravings and snacking.
Pick Potassium
Potassium can benefit your muscles, heart, kidneys, and nerves. If you’re not getting enough potassium, you run the risk of:
- Increased blood pressure
- Kidney stones
- Depleted calcium in the bones
You can add more potassium to your diet with lima beans, beet greens, and Swiss chard. Consider adding a banana to your favorite smoothie recipe, too.
Replace Saturated Fats
Your body requires some fat to function at optimal levels. Saturated fats, however, can contribute to heart disease and high cholesterol. Instead, choose mono- or polyunsaturated fats as part of your healthy eating habit.
For example, you can snack on nuts or drizzle a little olive oil over your favorite salad.
Limit Sugar
If you want to maintain a healthy eating routine, try to minimize your sugar intake.
Sugar can contribute to type 2 diabetes, heart disease, weight gain, and obesity. Make sure to check the labels of your favorite foods. Sugar might appear as cane juice, dextrose, fructose, or corn syrup.
Try to avoid sugary beverages, including energy drinks and coffee. If you’re on a keto diet plan, consider exploring the best keto diet sweeteners instead.
If you want something sweet after a nutritious meal, consider fruit!
Minimize Sodium
Too much sodium could increase your risk of stroke, heart attack, and high blood pressure. Try to minimize your intake of packaged and processed foods. Most of these foods contain high levels of salt.
Instead, read the nutrition label on each food item before making purchases. Try to eat more unprocessed foods, including fresh fruits and vegetables.
Use These Tips to Maintain Healthy Eating Habits Every Day
Learning how to maintain healthy eating habits is easier than you might think. Start developing a new routine using these seven tips. In time, you could lose weight, gain muscle, and become a healthier you!
Start eating a little healthier with these tips today.
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