January 28, 2015

Tip #32: Get..Set..Go.. Towards Healthy Eating!!


Good health is built on small steps.  Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and stabilizing your mood. Hope Smart Samayal Tips for staying Healthy will help you...


  • The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistic-ally. They can’t be broken down into the sum of their parts or replicated in pill form.

  • Focus on Whole foods . It is a simple way to ensure that what you eat is micro nutrient dense and free of unwanted additives.

  • Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. 

  • Avoid artificial flavours, colours, preservatives, sweeteners and hydrogenated fats in your diet.

  •  Beans, nuts and legumes are great sources of plant-based protein.

  • Eat a colorful variety of plants to ensure you're getting the best nutrients for your body.

  • Instead of planning  what to take away from your diet, plan to include minimally processed greens and colorful veggies to every meal and eat those first. As your body fills up on these nutrient-rich foods, you'll have less room for the other stuff.

  • We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood.

  • Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils  and avocados.

  • Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

  • About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. So practice eating with minimum salt.

  • Avoid sugary drinks: One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit!

  • Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order super sized anything.

  • Being active doesn’t have to mean hours at the gym. Find ways to fit more activity into  daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes.



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