New Year means new resolutions and goals. For most of us, being healthy and lifestyle changes for better well-being and healthier choices are significant parts of that resolution. The holidays left many people with unwanted weight gain and some bulges that they wish to lose. So goals made for regular exercising and healthier eating. But despite confusing mass market campaigns, eating healthier meals is not as complicated as it seems.
Anybody can follow a healthier diet whether they are after weight loss, muscle gain or simply want to maintain their current body. Here are a few guide to help you familiarize yourself with the fundamentals of healthier eating and make you take in your health and wellness a little more seriously.
Go for Good Carbohydrates
Unlike high-glycemic index carbs, good carbohydrates have low-glycemic index and they do not raise your blood sugar level nor promote fat storage. Go for whole grains, oatmeal, whole wheat, beans, vegetables and fruits. Avoid simple sugars as well as refined carbohydrates.
Go for Fiber-Rich Food
US Stats show that many Americans do not meet the recommended daily fiber need. This is because they do not eat enough fruits or vegetables. Adults need more or less 20 to 30 grams of fiber each day and these can be sourced from fruits, vegetables, whole grains, oatmeal and beans.
Go for More Fruits and Vegetables
Adults should have at least nine servings or at least nine servings of fruits and vegetables per day. Fruits and vegetables are healthy, low calorie and packed with nutrients and anti-oxidants so they can be great replacement for high-fat snacks such as pizza or potato chips.
Go Lean Protein
Fatty red meat is a primary source of protein that is saturated in fat. The best choices for healthier and leaner protein sources are turkey, chicken, turkey, fish and nuts. Studies reveal that people who consume more than 18 ounces of red meat at a higher risk of developing colon cancer.
Say No to Trans Fat
Trans fat should be limited or avoided altogether. This can lower your “good” cholesterol or high-density lipoprotein and raise the “bad” cholesterol or low density lipoprotein. Commercially baked goodies, fast food, desserts and food that contain the secret ingredient, “partially hydrogenated vegetable oil” has trans fats. There is no safe or acceptable level for trans fat consumption so better avoid it.
Say No to Sugary Drinks
As much as you can, say no to cola, fruit drinks with added sugar and sports drinks. These beverages may only increase your blood sugar levels with their empty calories.
Drink More Water
Water is very important in keeping your body healthy. This is often forgotten in many healthy eating guide. Thus regardless of your health goals this year, make an effort to drink six to eight ounce glasses of water each day. You can’t have too much water in your body because your kidneys can handle up to 60 glasses per day!
Say No to Dietary Supplements
You might have notice the popularity of health and dietary supplements today. But unless you have some deficiency of some sort, taken more than the required nutritional requirements will not really make you any healthier or help you achieve your health goals faster. Best discuss your physical state with your doctor first before you take any supplements.