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Eating for healthy living 

Do you want to eat healthy, stay healthy and live longer? It’s needless to say, “Right nutrition is a must for a healthy living”.

Here are 4 steps/ modifications to healthy living.

1. Change the way you SHOP
2. Change the way you STACK
3. Change the way you COOK
4. Change the way you EAT

Change the way you eat

 
Eat FRESH!

Raw fruits and vegetables have maximum nutrients.

Cooking burns few nutrients and the process of reheating, further kicks nutrients.

Certain nutrients fly with prolonged refrigeration as well.

Eating fresh will minimize your exposure to BPA…

BPA is a chemical which is found in water bottles, food wraps and food storage containers. BPA is linked to chronic lifestyle diseases like heart diseases and diabetes.

Eat whole

3 servings of whole grains per day are recommended.

Food processing loses nutrients and fiber in the process. The synergy of the original won’t be restored even after the nutrients add-on.

Eat fruit, don’t drink it!

Fresh fruit is any time better than canned serving which have preservatives, added colour and a lot more which don’t make them a healthy choice.

Certain vitamins (Vitamin C) are water soluble and available only for fresh consumption.

Moreover you get a lot more when you eat fruits, fiber-the satiety value and the nutrients in the peel.

Most Important- Go organic whenever possible?

To reap the benefits of healthy foods, they need to be clean. Having healthy food with pesticides is as good as mopping a floor with dirty shoes!

In addition, Pesticides and antibiotics in foods reduce the Metabolic rate (the rate at which you burn calories.)

Don’t underestimate water

Water is an extremely important nutrient. We need at least 2 litres of water a day.

Dehydration gives false hunger cues!  You might end up eating when you actually don’t need to.

Drink water every two hours.

High calorie and low nutrient foods are a NO NO!

-          Deep fried:

Deep fried foods are tasty variants of bad cholesterol known for causing heart ailments.

Potato chips, French fries and deep fried Cheese...

Give-in to your cravings with baked/ shallow fried snacks instead of deep fried variants.

-          Avoid the sweet rush!

Sweets, Processed cereals, White breads and Ice creams… They give a calorie rush, and then faint. They are simple carbohydrates which lack fiber. They ensure quick release of sugar.

On the contrary, sugar with fiber such as that in Fruits and Vegetables, gives a sustained release for longer hours. Apple, Pears, Berries, Cucumber, Beans and Coccinea…

While you arrange a candle light dinner, serve a heart shaped apple to prep up your partner’s mood.

-          Avoid unhealthy fats:

Avoid Whole milk, Butter, Ghee, Deep fried and Processed foods.

Go for a low fat dairy which gives goodness of milk minus fat. Nuts and fish also possess healthy fats.

While healthy fats help heart health, unhealthy fats ensure diseases.

Watch those liquid calories!

Surprisingly we tend to underweight the liquid contributors!

-          Alcohol lowers your metabolism?

Here’s another ill effect of alcohol. It lowers the metabolic rate.

We know, alcohol addiction affects liver, did you know - alcohol prevents fat breakdown?

And what more? All this is done without any nutritional add on by alcohol!

Alcohol is generally consumed with high fat snacks, which makes the situation even worse.

-          Soda drinks are empty calorie providers?

Plain soda or warm water are healthier options.

Carry water along to prevent dehydration and impulsive buying.

Limit your intake. Consume alcohol in moderation, avoid unhealthy snacking along.

Beware of frozen meals! 

They are just another convenient, calorie dense, and salt laden unhealthy options.

Higher salt concentration invites water retention and makes you look bloated. Moreover, more calories are packed into small portions adding no satiety.

Canned and boxed foods work similar. They are rich sources of chemicals, preservatives, added sugar, salt, fat, artificial colors, flavors, artificial sweeteners, trans-fats, MSG and much more.

Opt for fresh, filling and low calorie variants such as fresh salad with a low fat cheese as a topping.