Everybody Should Know About Health and Nutrition Tips

1. Eat a variety of foods 

For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

• A high-fat lunch could be followed by a low-fat dinner.
• After a large meat portion at dinner, perhaps fish should be the next day’s choice?

2. Don’t drink sugar calories

Sugary drinks are among the most fattening items you can put into your body.

This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food .Trusted Sourc

Therefore, when you drink soda, you end up eating more total calories .Trusted Sourc3Trusted Source

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems .Trusted SourceTrusted SouTrusted So7Trusted Source

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects .

3. Eat nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients .

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Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease .

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism .

4. Base your diet on plenty of foods rich in carbohydrates

About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.

5. Replace saturated with unsaturated fat

Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:

• We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
• Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
• When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.

6. Enjoy plenty of fruits and vegetables

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

Income and education

There are many studies supporting a relation between income level and fruit and vegetable intake; low-income groups tend to consume lower amounts of fruit and vegetables than higher income groups. But why is that?

High costs may negatively impact on fruit and vegetable intake levels. This does not only concern low income groups. Also people with higher incomes perceive price as a barrier to consumption of these foods. However, it tends to be more of a concern among those with smaller revenues. Thus, affordability is likely to be only one of several factors mediating the effect of income level on fruit and vegetable consumption.

7.Avoid processed junk food (eat real food instead)

Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people Trusted Source

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

8. Calcium is important. But milk isn’t the only, or even best, source.

9. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.