What is Healthy Eating|BAD VS GOOD EatingHabits| Healthy Food Habits:
What is Healthy Eating?
There is a lot of information available on diet and health, but it can be confusing and conflicting.
What you eat can either protect you or increase your chances of conditions such as heart disease and stroke. The following tips are very helpful for healthy eating:-
- Variety is the spice of life:-
Using the food pyramid as a guide will help make sure you get all the goodness you need from your food. Choose most foods from the bottom shelves and smaller amounts the higher up you go.
- Portion size matters:- With over 60 per cent of the adult population either overweight or obese, it is not just the quality and variety of food that is important; how much we eat matters too.
- Check your cooking:- How food is prepared and cooked has a significant effect on its nutritional value. For example, to maximize the goodness in vegetables, cover them in the minimal amount of water, add a lid and cook until just tender. Better still, try steaming them.
BAD VS GOOD Eating Habits:-
Children with bad eating habits have become underweight. Today, it appears to become an increasingly common practice. Poor dietary habits often stem from excessive intake of energy and/or an inadequate intake of micronutrients. This can set the stage for more adverse health problems.
- Chew your food for at least 10 seconds before swallowing.
- Pack a homemade lunch/breakfast for school, make sure it includes a nutritious snack (e.g cut fruits, plain or oat biscuits).
- Eat slowly.
- Drink a glass of water or have a bowl of soup to avoid overeating.
- Schedule your meal times/eat on time.
- Get more fibre (e.g whole grains and legumes).
- Eat smaller meal portions.
- Drink more H2O.
- Eat a variety of food types per meal.
- Choose foods that are steamed, braised or grilled instead of deep-fried.
- Starving Yourself
- Not Knowing What You Eat
- Sugar, White Flour, Caffeine, and simple carbohydrates
- Skipping Breakfast
- Lack of Exercise
- Not Drinking Enough Water
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10 Healthy Food Habits:-
1. See what you are eating:- Are you consuming too many calories in your diet and don’t have enough time to burn them? Protip: Plan healthy meals in advance and ensure that you have the ingredients at home. It will be easier and faster to cook.
2. Choose green leafy vegetables:-
They are a rich source of proteins, iron, calcium, and fibre. Protip: Try to include as many colours as you can on your plate for each meal. It would be ideal if you could include all the six different types of tastes (sweet, salty, sour, bitter, pungent, astringent) at least once a day
3. Know when to drink water:-
The body receives a significant amount of minerals through the water. Drinking plenty of water also helps detoxify the body and gives you glowing skin. However, avoid drinking water during meals as it slows down the digestion process. It is advisable to have water 30 minutes before or after your meal. Yes, learning to drink water correctly forms a strong base for good eating habits.
Protip: Drink a glass of water right after getting up in the morning, and before brushing your pearly whites. Morning saliva is considered extremely beneficial for digestion. Drinking water in the morning (known as ushapana in Ayurveda) helps in flushing out toxins from the system, cleansing the intestines and ridding the body of diseases.
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4. Include enough proteins in your diet:-
Broccoli, soybeans, lentils, asparagus, and spinach are some protein-rich foods. Ensure that your body receives the required amount of proteins daily.
Protip: Approximately 25 per cent of your meal should be good proteins. If you’re regular with active exercise, then the amount could be increased by five per cent.
5. Chew your food:-
While what you eat eventually gets digested, but a barely chewed morsel takes more time and tires your digestive system. Besides, the more you chew your food, the easier it becomes for your stomach to digest it and the more calories you burn moving your jaw. Small steps like learning to chew correctly go a long way in forming a healthy food habit.
Protip: Chew 32-40 times so that the food becomes a paste and is ready for the stomach to do its digestive magic. Sip water and other liquids, roll it around in your mouth and then swallow. This activates saliva, which contains digestive juices.
6. Keep away from fast food and soft drinks:-
It can be unhygienic and also high on harmful fats like trans-fats. Also, carbonated soft drinks have a high sugar content which will lead to obesity, diabetes, and dental caries. Instead of these harmful drinks, refresh yourself with a glass of buttermilk or lemonade.
Protip: Infuse slices of fruits like oranges, or grapes, lemons, and herbs like tulsi or mint in water for a few hours and then drink it.
7. Cook at home:-
It’s a great way of ensuring that everyone in the family follows healthy food habits. Also, it’s a very good idea to sit cross-legged on the floor or a chair while eating. Try it!
8. Focus on your food:-
Most of us have our food while texting or watching television and don’t really keep a count of how much we end up eating. Though your stomach might be full, your brain tells you to eat more, and you eventually end up overeating. So, the next time you sit down for your meal, keep the remote control and mobile phone away for some time.
9. Never skip your breakfast:-
The stomach will get trained to secrete acid at those times, leading to better digestion. Failure to maintain those timings will make the stomach feel confused.
10. Boost your digestion:-
Sitting in Vajrasna (adamantine pose) for a few minutes after having food helps you there. This yogic posture enhances blood circulation in the lower abdomen and improves the digestive process.
Protip: Consume pre- and probiotic supplements (after consulting with a food expert). A prebiotic creates a good environment for good bacteria in the stomach. You can add many more of the good bacteria with the regular consumption of a probiotic.
Remember – what you eat is what you become.
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