With obesity being the primary reason for more than 90 million deaths from 2015 to 2016, more and more Americans are looking to maintain an active lifestyle. However, it’s never that easy to start one.
I, myself, have had my fair share of a love-hate relationship with my fitness journey. The tricky part is not about kick-starting your healthy lifestyle plan, but the hardest part for me was maintaining it. I was on and off it for about four years until I finally realized how crucial it is that we feed our body only nutrient-rich food.
For one, sticking to nutrient-dense food lessens the chances of cardiovascular diseases. And did you know that heart problems caused the deaths of 840,678 Americans in 2016? With fast-food chains left and right, sometimes it’s easier to choose them over a healthy seafood restaurant.
Nonetheless, we have to change our ways and start incorporating healthier habits as early as now. Here’s a rundown of eight tips for eating healthy to maintain an active lifestyle.
Follow the Go, Grow, Glow, balanced diet. For instance, ‘Go’ refers to healthy fats and carbohydrates our body needs for energy. Some examples of Go food are potatoes, grains, pasta, bread, and rice.
‘Grow’ refers to the protein-based food types that are responsible for keeping us strong and helps build muscles. Some examples of healthy protein are red meat, white meat, beans, dairy, and more.
Last but not least is the Grow food types. These are the food that carries all the vitamins and minerals that our body needs to stay healthy. These vitamins and minerals are also crucial in preventing diseases. And we get these from fruits and vegetables. It’s also essential that we eat five portions of fruits and vegetables every day.
If it’s hard to monitor how many portions of fruits and vegetables you’ve eaten for the day, here’s a simple estimation for a portion:
Carbohydrates are an essential part of our diet. Without it, we’ll mostly feel sluggish and weak the entire day. However, too much of it will also keep adding the extra pounds. Ensure that you’re taking your carbohydrate intake in moderation.
Additionally, choose natural sources of carbohydrates that are fiber-based. You may include pasta, potatoes, or bread in your diet. However, there are healthier options such as whole grain pasta, whole wheat bread, or brown rice.
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Who says fat is all bad and destructive? Fats carry some omega-3 fatty acids, which are vital in keeping us healthy. These fatty acids also help in preventing diseases. However, stick to healthy fats. You can get this from oily types of fish. Additionally, you can also get vitamin D from these types of fish. Some examples of oily fish are sardines, mackerel, salmon, and trout.
You may also opt for white fish. These types are healthier than red meat, which also gives you more protein. Some examples are turbot, halibut, or sea bass. Lastly, don’t forget to add shellfish in your diet if you want sources of zinc, copper, selenium, iodine, and more omega-3 fatty acids. Some examples are squid, crab, mussels, and oysters.
This tip is probably one of the most obvious ones yet also one of the most ignored healthy habits. We must always drink at least six to eight glasses of water every day. This is not only to keep us hydrated, especially under the heat of the sun and during exercises. Drinking more fluids also keeps us feeling full.
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Some people think that skipping breakfast will save them a few calories per day. But the fact of the matter is that skipping breakfast will only get you hungry. So as much as possible, eat a healthy breakfast every day. Here are some healthy breakfast recipes you can try.
We all know that unhealthy fats and sugar-laden food are too good. Sausages, butter, cheese, fizzy drinks, chocolates, cakes, ice cream, to name a few. However, these types of food are incredibly high in calories. And if you’re keeping your weight down, eating these all the time won’t help. Of course, we’re only humans and are tempted sometimes. When you need to fix your sweet tooth craving, keep portions down to a minimum.
Munching on unhealthy snacks the entire day is also one of the reasons why we can’t keep our weight down. Before we know it, we’ve eaten a 1,000-calorie worth of snacks alone! To avoid the temptation to snack on a bar of chocolate, stock up on healthy snacks.
Put them in your fridge or carry them in your bag wherever you go. This will make it easier for you to grab one if you’re feeling hungry. Some examples are nuts, apples, protein bars, greek yogurt, mixed berries, kale chips, and more.
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Nothing beats the conventional way of maintaining an active lifestyle – exercise! Getting into the habit of exercising can influence your decisions in choosing your food. Find a workout or sports you love and stick to it. In my case, I love circuit exercises as opposed to weightlifting, and I’m also passionate about surfing, so those two things have helped me stay on track on my fitness journey.
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