Tips For Healthy Eating & Living

A healthy lifestyle should include a well-balanced and nutrient-rich diet as well as regular exercise. A healthy diet consists of foods that are rich in vitamins and minerals, such as fruits and vegetables, complex carbohydrates and healthy fats. Complex carbs help to keep blood sugar levels steady, preventing increased cravings which can lead to over-eating and increased daily caloric intake. Eat healthy fats, such as those found in fatty fish and nuts, in moderation and avoid or limit unhealthy saturated fats from in ice-cream or high-fat dairy products.

Eat Fruits and Vegetables

Fruits and vegetables are nutrient-rich, low in fat and calories and generally low in carbohydrates. The high water content in produce allows you to eat a higher volume of food for fewer calories. Incorporate more fruits and vegetables into your day by adding them to meals or snacks. Examples include eating a banana with breakfast and putting mushrooms and spinach into an egg-white omelet; enjoy a salad packed full of raw or steamed vegetables for lunch; snack on baby carrots with artichoke dip; and roast sweet potatoes and cauliflower as a side dish for dinner.

Include Complex Carbohydrates

Complex carbohydrates are superior to their refined, white, processed counterparts. Whole grains, such as whole-wheat bread, have not have their bran and germ removed during milling processes which occurs with white bread. As a result, they have more fiber and other essential nutrients, such as selenium, magnesium and potassium.

You can easily incorporate more whole grains and healthy carbs into your diet by swapping out commercial white bread for whole-wheat bread, cooking brown or wild rice instead of white or filling your cereal bowl with bran flakes or oatmeal instead of sugar-filled cereals. Try experimenting with different grains, such as quinoa, which is high in fiber and protein and can be paired with a salad, roasted vegetables or a side of chicken. Check product labels for whole grains listed in the top three ingredients and not just wheat or enriched wheat flour.

Limit Unhealthy Fats

Your body needs healthy fats, such as monounsaturated fats and omega-3 fatty acids, for healthy functions, hormonal balance and the absorption of vitamins. However, you should limit or eliminate unhealthy fats, such as saturated and trans fat, as they increase the risk of coronary artery disease. These fats can increase blood cholesterol which can increase the risk of heart disease and stroke.

Limit the amount of unhealthy fats in your diet by cutting out its major sources such as ice cream, doughnuts and full-fat dairy products. Opt for nonfat or low-fat milk, yogurts and cheese as substitutes to their fattier versions. Avoid fatty cuts of meat, such as beef, by selecting leaner cuts and looking for the words sirloin or round on labels. When selecting chicken or turkey, opt for the leaner meat found in the breasts or wings versus the fattier meat on the thighs and legs of the bird.

Get More Exercise

Exercise is a key component to any healthy lifestyle. Regular physical activity helps decrease the risk of several health conditions, such as high blood pressure, diabetes and heart disease. In addition, it helps to alleviate stress, promote relaxation, decrease fatigue and increase energy levels. Aim to include 30 minutes of regular physical activity into your day. Go for a regular walk on your lunch break or after work to help transition from work to home. Enlist the help of a friend, coworker or family member to join you in exercise to motivate you to stick to a program or for support. Check out a gym to determine which types of memberships and programs it has. If you like to swim, look for a gym with access to a pool. Alternatively, you may prefer group exercise such as boot camp or aerobics which many gyms and fitness centers offer. Increase your likelihood to stick with a fitness regime by writing it into your day planner or a calender on your fridge.