A few simple changes in our diet can make a huge difference to our health. Simple things like adding more fruits and vegetables to our diet can reduce our risk of getting chronic diseases like heart disease, and certain cancers too. It is usually difficult to make big changes in your diet as they can be overwhelming. However, it is less intimidating to start with smaller changes. Here are some simple things to consider.
The pace at which you eat has a lot of influence on your health and likelihood of weight gain. A study has shown that people who eat fast gain more weight and also have a higher BMI than people who eat slowly. The appetite we have is controlled by the hormones in our body. These hormones are essential to signal our brain if we are hungry or full. However, it takes 20 mins for the hormonal signals to reach the brain. So, it ultimately reduces the number of calories one consumes. Since eating slowly also allows more chewing it is also linked to weight loss.
Whole Grain Bread Instead Of White Bread
Whole grain bread is healthier than traditional refined white bread. Refined bread can cause a lot of health issues while whole grains are a healthier option. Many of these health issues include increased risk of type 2 diabetes, heart disease, and even some type of cancers. Whole grain bread is also a good source of fiber, vitamin B, and minerals like iron and zinc. Many people find whole-grain bread tastier than refined bread.
Greek Yogurt is a Healthy Snack
Greek yogurt is like regular yogurt except that it is thick and creamier. Greek yogurt has a higher component of fat and protein because the excess whey in yogurt is removed to make greek yogurt. So, this makes the protein content in yogurt twice as much as there is in regular yogurt. Proteins are a good source of energy and they also keep you fuller for a longer time which reduces food cravings and reduces appetite. Greek yogurt is also a healthier option as it contains fewer carbohydrates and less lactose. This also makes it a healthy option for lactose intolerant individuals.
Have more proteins
Protein is one of the many essential nutrients in our diet. It is one of those macronutrients that is more filling and also affects satiety hormones. These satiety hormones make us feel fuller. Ghrelin, a hormone that is responsible for hunger is decreased with more intake of proteins which makes it a good choice for people who want to reduce weight gain. Proteins are also responsible for increasing muscle mass. Sources of protein are eggs, meat, fish, and some lentils.
Increase water intake
Water is one of the essential things required by the body. Most of our body is made of water and an increased water intake can keep you healthy and energetic throughout the day. Water intake also promotes weight loss and allows you to maintain a healthy weight as having water before meals reduce the appetite and food intake. If you are fond of sugary juices and fizzy drinks replacing them with water can have numerous positive effects on your health.
Have baked meals
While fried food can look tempting it is really not good for your health. You may also find it easier to prepare fried meals rather than baking. Meat and fish however are healthy choices but lose their nutritious value when they are fried, grilled, or deep-fried. This is because frying causes toxic compounds to be formed like heterocyclic amines and polycyclic hydrocarbons. These compounds can be carcinogenic and can cause many other health problems like heart disease and stroke. You may crave to have fried food once in a while and it is okay to have a treat every few weeks but regular consumption of fried food can be dangerous to health.
Take vitamin D
People in most places of the world are deficient in vitamin D. Vitamin D is a fat-soluble vitamin that is essential to our health and wellbeing. There are vitamin D receptors in almost all cells of our body which signifies its role in our body. Vitamin D is found in seafood in high amounts. Another important nutrient in seafood is omega 3 fatty acids. These are healthy fats that our body needs to thrive. They reduce inflammation, are good for the heart, and also improve brain function. Vitamin D supplements usually come together with omega 3 fatty acids.
Baked potatoes over fried
Most of us love potatoes. They are a common side dish to our meals. Potatoes are a vegetable whose effect is determined by the way they are cooked. It is one of the richest sources of iron. However, French fries which are fried potatoes can be an unhealthy snack. Baked potatoes have 93 calories as compared to fried potatoes, which contain 333 calories. Aldehydes and Trans fats are also some of the harmful compounds in French fries. So, replacing French fries with boiled potatoes or baked potatoes is healthier in the long run. Instead of getting an air fryer get a nice smart oven which will save you a lot of hassle. You can browse a wide variety of smart home devices at firstenergy com.
A few small changes to your diet can have a significant effect on your health and wellbeing. A few changes are mentioned in the article while you may find many others on the internet. Making drastic changes to your diet may last for a lesser time so it is better to take small steps towards clean eating.