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10 practical tips for a healthy and sustainable diet

12 Mar 2020 18:30, Somoy English Desk
10 practical tips for a healthy and sustainable diet
10 practical tips for a healthy and sustainable diet

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains, legumes, and nuts—and limit highly processed foods. If you eat animal foods, you can add in some dairy products, fish, poultry, and lean meat.

Here are 10 essential tips for building a healthy diet.

1. Drink Lots Of Water
Take a 1.5-litre — that’s over 2.5 pints — bottle of water to work with you, and try to finish it all by home time. It might involve a few extra toilet breaks in the day, but it’s worth it.

2. Enjoy your favorite foods.
Moderation is the key to enjoying rich foods. You don't have to eliminate them completely, but you can try buying only a small portion of candy instead of a bag or buying one fresh bakery cookie rather than a full box.

3. Eat Eggs, Preferably for Breakfast
Eggs are incredibly healthy, especially if you eat them in the morning. They are rich in high-quality protein and many essential nutrients that people often don’t get enough of, such as choline. When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories over the next 36 hours, which can be quite helpful for weight loss.

4. Choose sustainably sourced seafood
Fish is a good source of healthy omega-3 fatty acids, which contribute to normal vision, brain function and heart health. However, overfishing is causing wild fish stocks to become depleted. In order to benefit from the necessary nutrients and reduce pressure on wild fish stocks

5. Remove All Visible Fat From Food Before You Cook It
Take the skin off chicken and trim the white fat off any meat. Also, try to avoid eating too many processed meats such as sausages and burgers (the fat's not visible from the outside, but it's certainly there).

6. Reduce use of certain fats and oil 
We all need some fat in our diet, but eating too much – especially the wrong kinds - increases risks of obesity, heart disease and stroke.  Industrially-produced trans fats are the most hazardous for health. A diet high in this kind of fat has been found to raise risk of heart disease by nearly 30%.

7. Avoid eating more than needed, especially treats
Consuming only what we need reduces demands on our food supply by decreasing excess production. It also helps to keep us healthy and avoid excessive weight gain. Limiting snacking on energy-dense low-nutrient foods and paying attention to portion sizes are all useful ways to avoid unnecessary overconsumption.

8. Limit sugar intake sugar
Too much sugar is not only bad for our teeth, but increases the risk of unhealthy weight gain and obesity, which can lead to serious, chronic health problems. As with salt, it’s important to take note of the amount of “hidden” sugars that can be in processed food and drinks. For example, a single can of soda can contain up to 10 teaspoons of added sugar!

9. Limit highly processed foods
Food processing isn’t always a bad thing: Cooking and preparing raw ingredients at home is also processing them. But the word “processed” is almost always reserved for commercial foods, usually packaged. Highly processed foods are industrially formulated mixtures that are no longer recognizable as their original plant or animal sources—everything from hot dogs and margarine to ice cream, candy, and many packaged snack foods. Such foods, which supply more than half the daily calories in most U.S. households, lack key nutrients and fiber and are high in sugars and sodium. 

10. Get enough sleep.
When you're sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.

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