5 Nutrition changes to Transform your Health
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Your body is your temple. Keep it pure and clean for the soul to reside in.
Introduction
We all know that eating healthy is key to living a joyful and healthy life. But most often we tend to forget this and don't give much attention to our nutrition and eat whatever we wish to.
You see, good nutrition is an important part of leading a healthy lifestyle. When combined with physical activity, your diet can help you to reach and maintain a healthy body, reduce the risk of chronic diseases and promote your overall health.
But still, we tend to neglect the fact of eating clean and tend to eat lots of junk and unhealthy food, especially at home. If you're not eating healthy foods at home, then I can imagine what you might be eating outside.
I've seen in many households eating refined foods on a daily basis which is very unhealthy thinking that they taste good, which reminded me of a famous saying which states, "Not everything tasty is healthy".
So, here are the best possible changes you can do at home in your nutrition for better and healthy wellbeing which eventually would transform your health.
1- Cut Refined Sugar
Nowadays, sugar is becoming a necessity in every
household starting from its usage in beverages to adding it to your cereals.
The saddest part is, majority of the population consume sugar without even
knowing the nutritional facts about sugar.
There are different types of sugar available in the global market i.e brown
sugar, raw cane sugar, coconut sugar and of course, the most popular, refined
sugar.
You might be wondering, "Hey, I've never
heard about coconut sugar, brown sugar, and raw cane sugar, but yeah I use
refined sugar".
You see, I get it that in most places coconut
sugar, brown sugar and raw cane are not
available but you need to stop consuming refined sugar (or white sugar).
You might be wondering now, "Hey, what's
wrong with refined sugar? Everyone uses it. We've been using it for many
years.
We all know that sugar is produced from the sugarcane
plants, but what we need to be knowing is its processing method. After
extracting the cane juice, sugar is purified, filtered and crystallized into raw
sugar. This raw sugar is then refined to produce refined sugar by removing
molasses.
This refining process takes out all the nutrients
from the sugar, leaving it only sweet in taste. This refining sugar is bad for
your health as it may increase the risk of obesity, heart disease and type 2
diabetes.
Hey, you know what there is a cheap alternative
for refined sugar i.e Jaggery. You can replace refined sugar with jaggery
(either in raw or powder form) to improve your health in the long term.
P.S. Jaggery is very sweet in nature, in fact
much better than refined sugar.
2- Cut Refined Oil
Oil is essential when it comes to cooking, and
almost everyone uses it on a daily basis. But what you need to know is about the
types of Oil and their nutritional benefits.
There are a variety of Oil you might be using
like Mustard Oil, Coconut Oil, Sesame Oil, Groundnut Oil, Olive Oil, and Refined oil.
Assuming, you're very health conscious (of course you're), my suggestion is to stop using refined oil. Cut refined oil from your
kitchen. Oil gets refined by using various chemicals like Hexane that are
harmful to the human body, so you need to avoid it as much as you can.
Refined oil gets bleached to extract the maximum
amount of oil due to which whenever we heat refined oil, it gets converted into
trans fat which is very harmful to our heart and other vital organs.
Refined oil contains Trans fat and also has a high amount of Saturated fat which is very bad for your health that can cause
fatal diseases like high cholesterol, heart attack, heart stroke, etc in the longterm.
Nowadays, refined oil comes in a variety of names
like Castor oil, Palm oil, Corn oil, Vegetable oil, Soyabean oil, Rice bran
oil, Sunflower oil. You need to avoid these and replace these (refined chemical
unhealthy oils) with Coconut oil, Olive oil and Mustard Oil for your better
health.
3- Cut Refined Flour
Refined flour, also referred to as Maida, is a type of flour used in households, bakeries, restaurants, etc.
Hey, wait for a second, do you even know how refined
flour is made? If yes, then I assume that you're not using it, but if you don't
know, then you need to be knowing about it.
Refined Flour (or Maida) is made from Whole Wheat
Flour i.e it is produced from the Wheat Flour endosperm (a starchy white part of
the grain).
You might be thinking that "What's wrong
with Refined Flour? I've been consuming it for years and it didn't cause any
problem so why shouldn't I use it".
You see, Flour is a primary source of
Carbohydrates i.e it's a complex carbohydrate that contains most nutrients and
most importantly, it contains fiber. But, refined flour is a simple carb that
doesn't have many nutrients and has fiber removed.
Research has stated that consuming refined flour
on a regular basis could increase risk
of many diseases like type 2 diabetes, cholesterol and obesity to name a few.
So to have a healthy body and a healthy future,
you need to stop eating refined flour and replace it with whole wheat flour.
Some foods that mostly contain refined wheat flour are bread, noodles, pies,
cakes to name a few.
Hey, I'm not telling you to stop eating these
foods, hell not! It's just that whenever you wish to eat these types of foods,
always ensure that these are made from whole wheat flour, not refined flour.
4- Eat more Veggies
You probably are eating these already, but hey,
are you eating these in a required amount. We all know that green veggies are
full of nutrients including vitamins and minerals (especially iron and
calcium), and also these are very low in calories.
So there is absolutely no reason that you should
not be eating these. If you don't eat veggies more often, then my friend, you
need to include these superfoods in your diet every day. You must include
veggies in your meals at least 2-3 servings, most probably during breakfast,
lunch, and dinner.
Eating veggies have lots of health benefits
including:
- High in micronutrients i.e vitamins and minerals.
- It has iron and calcium that helps in producing strong bones.
- You get an ample amount of fiber which is a must for your bowel movement.
- They are high in antioxidants that protect your cells against free radicals that cause heart disease, cancer to name a few.
- Diet high in vegetables helps lower the risk of heart diseases.
- It helps in glowing skin and reduces fluffy skin.
So, it is better to include veggies in your meals every day to get these benefits for a healthy body. Moreover, one of the best ways to
consume veggies is in the form of salad.
Salads are very nutritious and they are low in
calories which means you can eat salad as much as you can till you get
completely fill.
Therefore, the bottom line is "Eat more
veggies and Stay Healthy".
5- Drink enough Water
This is probably the most important point among
all. Most people don't drink enough water saying that they are not thirsty, they
forget to drink more often, etc.
Drinking water is something that you can't
forget. Besides hydrating us, which is awesome of course, water is going to
flush out all the toxins and all the impurities from our body.
The basic recommendation of drinking water is at least 3-4 liters per day for a healthy person, in general. If you're someone
who tends to forget to drink water more often, then what you can do is take a 1
liter water bottle and finish drinking it four times a day.
Some major benefits of drinking an ample amount of
water every day are:
·
It helps in weight loss.
·
You stay energized and hydrated all the time.
·
It reduced fatigue.
·
Helps maintain blood pressure
·
Flushes body waste and toxins
·
Boosts skin health and beauty
So, drink water most of the time and always stay
hydrated. Make it a habit of drinking water on specific times in a day, so that
you could easily drink it without forgetting.
Conclusion
Whether you have an active lifestyle or a
sedentary lifestyle, you should be taking care of your body by eating healthy
foods because there is an old saying that states, "Health is wealth".
So avoid eating refined items, include more veggies in your diet and drink tons
of water every single day to have a healthy lifestyle and a healthy body.
Try incorporating these tips for at least a couple
of weeks, and I can ensure that you will notice a big difference in your health
and also you will feel more happy and energetic than ever.
Do let me know whether these nutrition tips helped you or
not.
Peace!
11 comments
Thanks for the insight. I would definitely make some changes in my nutrition for staying healthy.
ReplyDeleteQuite a good explanation of how a healthy lifestyle should be
ReplyDeleteHey, thanks. Just trying my best to explain in a simple manner the necessity of a healthy nutrition.
Deletevery nice blog keep it up.few things I am following and definetly some change I will make in my nutrition for healthy life.
ReplyDeleteGlad to hear that. Stay healthy, Stay safe 😊
ReplyDeleteBohoti acha hai sir g
ReplyDeleteThanks 🙂
DeleteVery informative! Keep it up!
ReplyDeleteThanks
DeleteVery well written blog....will definitely try to incorporate the changes....keep posting such articles
ReplyDeleteThanks a lot Rima di.
Delete