Observing healthy eating habits every day offers many health benefits.
Eating green leafy vegetables (3 servings every day), dietary fiber (3 or more servings), fruits (2 or more servings), drinking low-fat milk and using vegetable oils is a good health eating habit.
Restricting yourself from drinking sugar-added drinks and eating fruits instead of drinking 100% fruit juice are also recommended good eating habits.
And if you love green vegetable soup, always make it your favorite starter.
How you prepare a meal, the intervals between servings, ingredients combination and the quantity of servings determine the number of calories and the types of nutrients absorbed into your body.
This means every step and action has an effect on your health.
Eating balanced meals all the time promote health, protects the body against chronic diseases, help maintain or lose weight, and lowers risks of vascular diseases.
As a guide to bettering your health, this article will teach you:
- What healthy eating habits mean,
- Why you should observe good eating habits,
- Expert healthy eating tips, and
- How eating fast foods affect your body
What is Healthy Eating Habits?
Why many people are confused about this healthy eating issue is because dietitians and health experts are too broad on what constitutes a balanced diet.
Healthy eating refers to eating a combination of different foods that contain every nutrient the body needs.
The act of ensuring every meal you take contains all healthy diet essentials all the time is what we call a healthy eating habit.
If you make sure every meal has a nutrient that will make your body healthy, provide it with energy and will leave you feeling good, then, your healthy eating habit is worth the recommendation.
Why You Should Observe Good Eating Habits
We all know failure to eat sufficient quantities of calories cause malnutrition and body weakness.
What really happens to the body when an individual keeps skipping meals, eats too much junk foods, drinks sugar-flavored juices or drinks too little water?
These are bad eating habits and should be avoided as their long term effects are harmful to the body.
So why should you observe good eating habits?
To provide the body with energy
Your metabolism system just like breathing needs energy.
Every activity you perform is made possible by the energy stored in your body.
Ensuring every plate of your meal has foods rich in carbohydrates keeps the loading the body with energy.
Cereals are good sources of energy.
Any food that has starch contains the sugars that are stored in the body.
To have a healthy brain and improve memory
Our brains need water all the time to function properly.
Equally, brains require a sufficient flow of blood and it’s only through eating healthy that the body generates enough blood.
Deficiency in these two components causes brain diseases like dementia, Alzheimer’s and cognitive decline.
To prevent heart diseases
Cardiovascular diseases have become a common phenomenon and a killer disease not only in the US but in many countries around the world.
Among the most effective ways of preventing heart diseases is by eating healthy.
To have strong teeth and bones
Tooth decay and weak bones can today be used as a description to many people.
Minerals and vitamins are readily found in fruits, vegetables, milk and some cereals.
How easy and affordable are these essential foods?
Healthy eating dictates you eat fresh fruits and add a small portion of green vegetables to your meals.
8 Healthy Eating Habits to make You Healthier
If you conform to simple healthy eating habits, you’ll always feel good as risks caused by bad eating habits are prevented.
Below are 8 healthy eating habits that are not only easy to follow and remember but contribute a lot to your general health.
1. Drink enough water every day
You should always remember to take a glass of water in the morning and if it’s hard to drink squeeze some lemon into it.
This will keep the body thirsting for more water and before it’s late in the evening, you’ll have drunk enough water.
Don’t alternate water with other flavored or sweetened beverages.
Drinking the right amounts of water every day has been shown to help reduce weight, improve nutrient absorption and maintain the skin hydrated.
2. Eat more whole grain bread
Refined bread may taste sweeter but whole grain bread is more nutritive if the two are compared.
Trusted sources show that eating whole grain bread helps reduce risks of heart disease, type 2 diabetes and certain types of cancer.
Whole grain bread provides the body with vitamin B, fiber and minerals like magnesium, iron, manganese and zinc.
See whether the bread is a mixture of refined flour and a whole-grain flour.
If it’s baked from whole grains go ahead and if possible choose those sprinkled with whole seeds like simsim or raisins.
3. Add an egg to your breakfast
While eating over 7 eggs in one week can have harmful effects on the body, studies have proven an egg eaten in the morning makes one feel fuller.
With the feeling of fullness, you’ll consume fewer calories if compared with one who took breakfast with cereals.
Eating fewer calories leads to weight loss.
Eggs are a good source of protein.
They also contain other important nutrients like choline which is hard to find in other foods.
4. Replace deep-frying, grilling and frying with baking, stewing and simmering
When deep-frying, your food absorbs a lot of oil which is harmful to the body.
Again, when grilling, deep-frying and frying a chemical reaction takes place.
This causes the formation of toxic compounds known as:
- heterocyclic amines
- polycyclic aromatic hydrocarbons
Simmering, stewing, pressure cooking and baking are simple cooking methods that will leave your food healthier.
How often do you eat grilled fish or meat?
5. Avoid drinking fruit juice, eat the fruit
If you read the labelled ingredients in the fruit juice packaging, you’ll find the juice to be made of sugar and chemical concentrates.
In fact, blending fruit juice removes the essential fiber needed to aid food digestion.
On the other hand, fruits provide the body with fiber, vitamins, water and antioxidants.
These nutrients reduce the risk of cancer, heart diseases and suppress spikes in blood sugar levels.
6. Make herbal teas your favorite beverage
Herbal teas are composed of different nutritive ingredients and thus offer different benefits to the body.
Besides having healing properties, herbal teas have been proven to boost the metabolism process, help lose weight, boost memory focus and maintain the body hydrated.
Among the best herbal teas you should fall in love with include:
- Chamomile herbal tea
- Pomegranate herbal tea
- Rooibos herbal tea
7. Eat more protein
Eating more protein suppresses the hunger hormones and maintains the muzzle mass intact after calories have been burnt during workouts.
Some proteins foods will make you feel fuller for long which is a perfect strategy for curbing food cravings and in turn help reduce weight.
Although, not every protein should be taken in large quantities.
Selecting foods with moderate protein levels is the trick.
Here are a few proteins to eat more:
- Lean meat
- Dairy products
8. Choose oils with more omega-3
Most of the oils we consider to be healthy are rich in omega-6.
Oils such as sunflower oil, canola oils and soybean oils are our favorites.
But do you know they contain large quantities of omega-6 fatty acids?
Authoritative sources have revealed that when omega-6 fatty acids are in higher proportions than omega-3 in our bodies, they may cause autoimmune disorders, heart diseases and osteoporosis.
Health Problems Caused by Fast Food
Avoiding fast foods should also be counted as a good healthy eating habit.
Fast foods are usually prepared very fast and eaten quickly.
They are no different from Junk foods.
And even though we love them, they affect our health negatively.
This is how fast foods or junk foods affect your health:
- Eating fast foods hinders the process of turning glucose into energy. This further makes your body becomes insulin resistant. Insulin is responsible for transporting sugar into the bloodstreams. Eventually, these fast foods cause type 2 diabetes.
- Consistent eating of junk foods leads to constipation. Fast foods fall short of the dietary fiber needs in our bodies which is necessary for food digestion.
- Fast foods have plenty of trans sugar. Cookies, fried pies, pizza and pastries have trans fats in large quantities. Consistent eating of these fast foods causes an increase in bad cholesterol which is a recipe for heart diseases and type 2 diabetes.
- The majority of fast foods have sugars, salt and fat added to make them testier. Sodium (salt) is known for stressing the heart thus affecting the cardiovascular system negatively. On a more serious note, obesity is a threatening health problem affecting many people. Its major cause is eating fast foods.
Everything that goes through our mouth as food should be eaten with keen consideration.
A healthy eating habit is an individual’s choice that should be respected and carefully crafted, with a clear and conscious mind.
Things like salt and fats never miss in our plates.
So, the choice you make as to quantities and type can impact your health either negatively or positively.
Would you like to be healthy?
Then come off of fast food forever, and start planning your meals!