Having a healthy diet is essential to achieving a higher quality of life. Bad habits and poor diets are easy to change, all you need to do is follow these simple tips and you’re enroute to the good life. #EwGetsFit.
The abuse of food which is high in saturated fats, sodium and sugar can trigger diseases such as heart attack, stroke, hypertension, obesity, diabetes and even cancer. However, it is easy to include so-called ‘food heroes’ on your daily menu to improve your resistance and, more importantly, your longevity. Helping you get it right, the experts at TribeFit reveal the 15 secrets for great nutrition:
1. Do not run out to eat
The most important thing is not spending long periods without eating. Making small snacks (like carrot sticks or hummus) between large meals to avoid energy levels slumping.
2. Feel the pleasure while eating
Food is also a source of pleasure. Do not become a slave to diets and calories.
3. Seek natural foods
Try and stay away from industrial products as these have high amounts of sodium and may in the long run cause hypertension and overload the kidneys.
4. Choose the right place to eat
Meals must be in quiet places and unhurried. Eat slowly, without thinking of commitments and chew the food well, which will make you feel satiated.
5. Reduce your intake of salt
Sodium is essential for the proper functioning of the body, but too much can lead to increased blood pressure (hypertension) and other diseases.
6. Eat everything
It’s important to realise that no food is forbidden, unless the person needs to make a restrictive diet. Quantity is the key.
7. Set goals for the week
Think long-term and creating a healthy habit is very important. The best is to make the goals for the entire week as it’s easier to distribute adequate food during this period.
8. Be persistent
Giving up on the first try is a mistake. The change to adequate food will not occur easily. Every day, choose some foods such as fruits and vegetables. Don’t like it? Try it again. It’s okay if you reject initially, but giving up on the first try is to underestimate your power to change.
9. Write about your meals
Start making a food journal. Write down all the food eaten during the day, the quantities and times. You will notice the errors and where the excess is.
Drink at least two litres, about eight glasses, of water every day. Water helps hydrate your skin and muscles. It’s also essential for transportation of some water-soluble vitamins such as vitamin B1, B2, B6, B12 and vitamin C.
11. Attack fruits
Eat three to five servings of fruits every day. Oranges, apples, pears, watermelon, tangerine, among others, are the best natural sources of vitamins, minerals and fibre.
12. Let the next sugar
Foods that have a lot of refined sugar are endowed with chemical processes in their production and have extremely high glucose index, which increases the body’s blood glucose levels. These characteristics accelerate ageing and have calories.
13. Consume foods rich in antioxidants
Antioxidants block the action of free radicals in the body, preventing cell oxidation. These elements are able to prevent the appearance of tumours, ageing and other diseases. Foods with strong colours, such as tomatoes, pomegranate, carrots, pumpkin, mango, eggplant, grape, green leafy vegetables and broccoli, are rich in antioxidants.
14. Know what you’re eating
The key is to understand that calories are fuel for your body. Without them your body will run out of energy. Choosing food only by the number of calories is not the most appropriate. Many times the calories are not the main dangers of food. What really makes all the difference, when it comes to healthy eating, is the quality of nutrients.
15. Learn combine foods
The secret to good nutrition is combining nutrients such as carbohydrates, proteins, fats, minerals, vitamins, fibre and water.
Finally, Be Active!
Do at least 30 minutes of physical activity every day. Go to the gym, try a group class, take time to release stress and burn some calories in excess.
Words: Joao Carvalho fitness manager at TribeFit