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Tuesday 12 November 2019
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15 Healthy Eating Commandments

15 Healthy Eating Commandments

Let food be your guide to healthy living. These 15 healthy eating tips can help you in improving your lifestyle:

 

  • Fruits and Vegetables daily  Untitled 

Including fruits and vegetables with meals or as snacks can help improve your health. They are packed with nutrients, vitamins and minerals. Daily intake helps bowel movements as well as fights cancer, helps with weight loss and skin care. It is recommended to consume 3 to 5 servings daily. Fruits and vegetables are also low in calories.

  • Getting enough water

Water is vital to the body. It is a great detoxifying agent. It cleanses the body, skin and Untitled;;;mind. Water intake also is a hydrant and replaces losses from the skin, urine and metabolic processes. The recommendation is 6 to 8 glasses daily.

  • Lemon water

Cutting lemon slices and leaving them in water to steep can help to detoxify the body, aid in maintaining a healthy weight as well as with digestion. It acts alkaline in the body and reduces the acidic levels in the blood that can be caused by fast food.

  • Healthy Plate

Portion sizes for plating of carbohydrates, protein, frutis and vegetables are important. It is recommended to have ½ plate of vegetables/fruits, ¼ plate of carbohydrates and ¼ plate of protein.

 

  • Exercise

Daily exercise is described as planned and structured physical activity. It builds muscle, flexibility, strength and helps with weight control. Exercising is recommended for reducing stress and high blood pressure. It can improve your mood as endorphins are released. It can also boost energy and brain power.

  • No processed snacks

Processed foods are high saturated fat and lead to clogged arteries, cancer and increased risk of heart disease.

  • Nuts

Almonds, cashew, peanuts and walnuts are high fibre, nutrient dense nuts that can help with weight loss and protect against heart disease. They provide good fats and prevent glucose blood levels from rising.

  • Whole graindb

Whole wheat or whole grain products should be included in your everyday diet. This is if you have no renal complications. These products are cholesterol lowering, high fiber products that protect against heart disease.

  • No soft drinks

Drinking colas and any soft drinks can increase the risk of diabetes. This is because of the high sugar content, high caffeine content, high calories and high glycemic index. These all contribute to the damaging of the pancreas.

  • Eat slowly

It is important to chew food properly because it can increase satiety, help digestion, reduce acid reflux and reduce the risk of obesity.

  • Eat more frequently

More frequent, small meals help to reduce obesity as well as reduce the risk of diseases.

  • No meal skipping

Skipping daily meals, especially breakfast which is the most important meal of the day, damages the brain as well as harms organs and increases the risk of diabetes.

  • Less Saturated fat

Foods high in fat can clog arteries, increases the risk of heart disease, cause of obesity and increase the risk of getting a stroke.

  • Dark chocolatehhh

It is actually healthy to consume small amounts of dark chocolate daily. They are packed with antioxidants and are high in fibre. Dark chocolate releases endorphins which improves your mood as well.

  • No smoking or alcohol

Smoking and drinking alcohol increases the risk of heart disease, stroke and cancer. These bad habits reduce your life span one year at a time.

 

Candida Khan, RD

Candida Khan, RD

By: Candida Khan

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Being extremely hard working and determined, I am a passionate Dietitian at heart. I love writing about nutrition and sharing my knowledge with the world.