The Facts for Healthy Eating – Take action
There is huge amount of knowledge about food plans and nutrition guides in the world. For nutrition coaches or even doctors are having a trouble to follow which would be the best recommendations for the customer. Nutrition has a huge effect on human health, so it is important to have personal tips what is best for you.
All of us who are working around health industry are worried about bloods glucose percentage, obesity, diabetes and other health problems, or at least I am. These are the facts for healthy eating!
Colorful like a rainbow
Food should taste good but it should look colorful too. It is no secret that eating food with different colors can help you with your weight loss. The benefits with these kinds of foods can strengthen your immune system, having a healthier heart and avoid problems with your skin.
- Green: Green color tells you that it is full of iron and will improve your health and the bones. These are high in vitamin A, vitamin K, potassium and calcium.
- Purple and blue: Food for your brain! These are the colors you should eat, if you are forgetting things,. These dark guys have a huge benefit with their anti-aging properties!
- Red: Amazing lycopene! Have you ever heard about that? You can get it from tomatoes, red grapefruits and watermelon. It is well-known for promote prostate and also breast health.
- White: These white fellows are fighting back against bacterias and viruses. Good white foods are for example onions, mushrooms, cauliflower.
- Yellow and orange: Yellow produce can boost your skin’s elasticity. Orange food in other hand contains beta-carotine which can help good eye health. These both colors also strenghten your bones and teeth.
So my tip for you is to make it look as colorful as you can and your food plate is going to look like a rainbow!
Processed vs. real food
So what this processed food really means? Most of the food is processed even in some way but the difference is that they are done by mechanical processing or chemical processing. Dissimilarity of those two things are that if there is added some chemical ingredients or not. It isn’t good for your health if it’s processed by chemically.
Sugar has become a new cigarette. Your body doesn’t need any carbs from added sugar. It is good to keep in mind that 4 grams of sugar means 1 teaspoon. There is a huge difference to eat foods where is added sugar or occur naturally in foods like fruits. According to American Health Association (AHA), the maximum added sugar intake should be:
- For women: 100 calories per day (6 teaspoons or 25 grams)
- For men: 150 calories per day (9 teaspoons or 37.5 grams)
Many times salt is over used in over-processed foods too. If you are eating too much salt it can make your kidneys hold on to more water than needed. It can raise your blood-pressure and put strain on your heart, kidneys, brain and arteries.
Fast food is really over processed food. Yes it is normally quite cheap but it isn’t good for your body. It is highly addictive food and that’s why many people just can’t stop eating junk food.
When we replace real foods like fruit, vegetables, fish and meat with processed foods, we boost our risk of low health and illness.
Processed food isn’t key to our health, real food is. Period.
Do you get enough fiber?
Fiber is highly important to your body. It doesn’t digest in stomach so it ends up in your colon, where it feeds friendly gut bacteria, leading to many health benefits. If you desire to promote your weight loss, lower blood sugar or fight against then fiber is your friend!
Daily amount should be around 25 grams for women and 38 grams for men. Although, most people are only eating about half of that or even less.
Increasing your fiber intake is luckily pretty easy. Just increase foods in your diet which have a high percentage of fiber per weight. Here is few high fiber foods:
- Oats (10,%)
- Chia seeds (34,4%)
- Almonds (12,5%)
- Chickpeas (7,6%)
- Split peas (8,3%)
- Avocado (6,7%)
- Popcorn (14,5%)
- Dark chocolate (10,9%)
FAT FAT FAT
Don’t get rid of all fats in your nutrition, we actually need them to survive. There are good kinds of fat but there is also bad kinds of fat. How to know what to eat then? Let me open this up a little.
Bad fats: These are two types of fat called trans-fats and saturated fat which are raising your LDL-cholesterol or better known as a “bad-cholesterol”.
- Saturated fats – Use these scantily: Most of them are animal fats. These are found in dairy products and high-fat meats. Eating too much of these you can increase blood cholesterol and heart disease risks.
- Trans fats – Avoid these! : This kind of fats are linked to an increased risk for inflammation, which can cause damaging health effects that may include diabetes, heart disease and stroke
They are clogging your arteries and make your more likely to get a heart disease. Most of these kinds of fats are solid in the room temperature such as margarine, butter and beef and pork fat. Also you can find trans-fats in fried foods, baked goods and processed snack food.
Good fats: These are more “heart-healthy” options for you. These tend to be most likely liquid when they are in room temperature.
- Monounsaturated fats can improve your blood cholestrol level and reduce your risk of cardiovascular disease. You can get this kind of fats from nuts, vegetable oils, peanut butter, almond butter and avocado.
- Polyunsaturated fats are essentials to your body because it can’t make them and needs them from nutrition. These are helping you to decrease your risk of heart disease by lowering blood cholesterol levels.
Healthier fats are really important part in your diet. Although be cautious how many calories you are taking in,if you are trying to lose some extra weight. Fats should account for 20 to 35 percent of your daily calories. Eating monosaturated and polyunsaturated fats will help your heart and improve quality of your life.
Take action for your health!
Now you know all of these great facts about nutrition. Take a good look about your eating habits and consider if they need some changes.
I hope you got some good tips for your healthy eating!
For your healthy foodies,
Founder of Miracle Workouts