Whatever food that you eat, here are 14 tips that will make sure that you are going to eat healthily. I am Dr. Prasoon, Welcome back to Dofody, so let’s get started.
#1. Avoid packaged and processed foods
It is easy to buy and eat food items that come in packets, but it not good for you. I mean biscuits, chips, everything that you can get in a packet. Why? Because most of them contain added preservatives, added sugar and salt which are most of them are harmful for your body. Hope you remember the noodles incident that happened in 2015, a famous and very popular brand got banned in the Indian market.
#2. No need to restrict your favorite food
You don’t have to restrict your favorite food. if you want to eat chocolate, just have it. just keep in mind to reduce the number of calories that you take the same day. In the same way, if you want to have ice cream, have it. But, be mindful that you had ice cream.
#3. Try to prepare your own food
If you always eat at restaurants, its time to change. Try to cook your own food, but when you start cooking you will come to enjoy it. Cooking enables you to take control of what ingredients you choose to make the food that goes into your stomach.
#4. More Fruits and vegitables
Try to include more fruits and vegetables in your daily diet. It is recommended to have at least five servings of fruits and vegetables daily. Most of the fruits and vegetables are very rich in vitamins minerals and many other essential nutrients that you require on a daily basis.
#5 Try to drink more water
Water is the most important part of any meal. So drink more water with whatever food that you eat, particularly in the summer season. You don’t require a doctor to tell you the importance of water in your diet it is recommended to drink at least eight glasses of water every day.
#6. Don’t fill up your stomach
Your stomach is the size of a closed fist, never try to fill up your stomach. Whenever you are eating try to fill only one-third of your stomach, this includes all the major meals along with the fruits and vegetables, salads, snacks, whatever you are eating at one time.
#7. Eat very slowly
All of us are busy these days. Most often you finish off your lunch within eight minutes. Try to spend at least 15 minutes for each meal, enjoy your meal and chew your food very thoroughly before swallowing.
#8. Avoid distraction feeding
One of the most common examples of distraction feedings is watching television while you’re eating. This can lead to overeating, this is very important particularly in the case of small children in whom you parents employ distraction feeding just to feed them. Here’s a quick tip, eat with your family members so that you can prevent distractions feeding and overeating.
#9. Never skip your breakfast
Breakfast is the most important meal in your day. I know many students who deliberately skip their breakfast just to have a bulky lunch. You never do that. Instead of eating three main meals one day, try to have four or five meals with a lesser quantity, but try to make it a balanced diet each and every single time.
#10. Are you trying to reduce your weight?
If you’re trying to reduce your weight, this tip is going to help you. Eat your dinner very early, i mean before7 p.m. This will make sure that you will get a fasting of at least 14 hours before you take the next meal that is the breakfast the very next day morning. It also helps reduce your weight.
#11. Reduce Sugar conception
wise persons call sugar as “white poison”! Try to take small quantities of sugar, be it in your beverages, bakery items or whatever other food that you are eating on a daily basis. This will make sure that you are not getting into a state of pre-diabetes. It will also help you reduce your body weight, it will also help you prevent depression to some extent.
#12. Decrease the amount of salt that you are taking
We Indians are very fond of salt, we take it and most of the food that we eat on a daily basis. Reducing the amount of salt in your diet can help prevent many heart diseases, lower your blood pressure, it also helps in reducing the morbidity related too many heart diseases.
If you haven’t watched the video on DASH diet to control high blood Pressure, you can watch it below
#13. Say ‘NO’ to overfeeding
Try to say ‘NO’ whenever your family member is trying to feed you or overfeed you, you just have to learn to say ‘NO’.
#14. Try to switch over to whole grains
It can be brown rice in case of rice and whole wheat if you prefer eating wheat instead of rice. Whole grains are rich in fiber and many vitamins and minerals that are lost when they are processed or polished.
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