9 Simple Tips for Healthier Eating Habits
9 Tips for Healthier Eating Habits
1. Drink more water.
Your body consists of 60% water, and every single cell requires water to function optimally. Water improves brain and kidney function, muscle function, skin integrity, weight management, and promotes healthy bowel function. The recommended water intake per day is between 2.7 – 3.7 liters.
2. Eat more fruits & veggies.
Eating more fruits and vegetables can reduce the risk of cardiovascular diseases, prevent some cancers, and maintain healthy blood sugar levels. This is because fruits and vegetables are high in fiber and contain many crucial vitamins, minerals, and antioxidants. Try to consume at least 3-4 servings of fruits and vegetables per day, as well as a large variety of different types and colors.
3. Eat more wholegrain and high-fiber foods.
Your gut health is directly related to your immune system, mood, mental health, endocrine system, skin, and risk of developing cancer. Eating more fiber is not only essential for your gut health and bowel movements, but it also lowers cholesterol levels, controls blood sugar levels, and lowers your risk for developing cardiovascular diseases and cancers. The daily recommended fiber intake ranges between 21-38 grams.
Foods that are high in fiber include:
- Whole grains, wholewheat cereals, pasta, oats, barley, and rye.
- Fruits (berries, pears, avocados, melons, apples, mangos, and oranges).
- Vegetables (broccoli, sweetcorn, artichoke, and collard greens).
- Beans, lentils, and peas.
- Nuts and seeds.
4. Reduce intake of saturated fats and trans-fats.
Dietary fat is an essential macronutrient and provides energy to your body. However, unhealthy fats may lead to cardiovascular diseases, diabetes, and obesity. These unhealthy fats are known as saturated- and trans fats and generally come from animal products such as meat, dairy products, and oils.
Healthier fats are monounsaturated -, polyunsaturated – and omega-3 fatty acids and can be found in plant-based foods, oils, and fish or krill.
5. Limit sodium/ salt intake.
Excess sodium intake may lead to increased blood pressure, which can cause heart attacks or stroke. Research indicates that the recommended salt intake per day should be 2.3 grams or lower. That’s about half a teaspoon!
Try to limit the amount of salt you add to your food when cooking by adding other herbs and spices and read food labels.