Dr Manoj Kutteri talks tips on eating healthy to be healthy and fasting is in there - check it out...
There are so many misconceptions on healthy eating. There are thousands of nutrition books that are available in the market and most of them talk about controversial ideas. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. Healthy eating is not about stringent dietary restrictions, or depriving yourself of the foods you love with an aim to set unrealistic weight targets. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. With the available information and foundation principles in positive eating, you should be able to create a tasty, diverse and nutrient dense diet that not only nourish your body but your mind too. The below are some factors one should keep in mind to achieve optimal health through healthy eating
1. Understand your requirement
The requirement of nutrition depends on one’s lifestyle. Understanding your BMR will be a good indicator to know the calorie requirement for you. Also each person will have additional nutrient requirements based on their health conditions. Plan your need for both macro and micro nutrients for a better meal menu
2. Eat local
Eating food from your local area has many advantages and this is far better than eating those imported organic items. The farmers can tell you how the food was grown and the locally grown food will be full of flavor and more nutritious. Eating local also means you are eating seasonally. Your body is more adapted to digesting food that are grown in your surroundings
3. Prefer wholesome foods
Wholesome plant based foods are found to be extremely supportive in not only prevention of lifestyle induced disorders but also in reversal of many of these diseases. This includes whole grains, lentils, beans, nuts, vegetables, fruits and indigenous herbs and spices.
4. Choose healthy substitutes
It is not so easy to follow stringent dietary restrictions. However, you can look for healthy substitutes to ensure you please your taste buds while being healthy. Avoid all refined products such as maida, sugar and pasteurized diary etc. you can have gluten free swaps, low sugar swaps, low sodium swaps, vegan swaps, fibre rich swaps, and natural protein swaps etc.
5. Healthy cooking methods
Cooking methods are highly important for us to retain the nutrient value in the food that we eat. Although the most nutritious way is raw dieting, not everyone can digest these foods. One has to also understand their body type before sticking on to any preparations. The various healthy modes of food preparation are raw, sprouting, steaming, grilling, sautéing, boiling in a low flame and Sous-vide cooking.
6. Eat in moderation
How to eat in moderation? Luckily fadslike cabbage diets, weight-loss shakes etc.are becoming talks of the past! Fitness experts, nutritionists, and health advisors of today are recommending the benefits of moderate eating habits. The food you eat must be nutrient dense and spread into smaller meals for easy digestion. Dinner has to be kept the smallest of all.
Stay hydrated gradually, throughout the day. Drink fluids, vegetable broths and herb infused water or eat water-rich foods. A healthy individual needs 2 to 3 litres of fluid per day. Consuming plenty of fluids is criticalfor staying healthy and maintaining the function of every system in our body, including the heart, brain, and muscles.
8. Fasting periodically
Fasting has been recognized for its many health benefits dating back to Hippocrates. These benefits extend to everything from better weight management, improved cardiovascular health, healthier blood composition, and better cell recycling, and many others. Periodic fasting is highly recommended for prevention of illnesses and a better well-being. Fasting has also been recognized for its benefit in anti-ageing or healthy ageing.
Disclaimer: The views expressed in the article above are those of the authors' and do not necessarily represent or reflect the views of this publishing house. Unless otherwise noted, the author is writing in his/her personal capacity. They are not intended and should not be thought to represent official ideas, attitudes, or policies of any agency or institution.