Simple ways to eat healthy

by on 29/04/10 at 4:05 pm

Learn to balance your life

Healthy Diet

The key to a better state of health lies in finding the difference between healthy and unhealthy nutrients. Making a few small changes in food choice, you will be able to bring a huge improvement in health status, energy level and you will prolong your life.

Healthy proteins provide the amino acids our body needs it to build and rebuild muscle, skin, hair and nails. The best sources are: salmon, beans, vegetables, soy products, seeds (sunflower and pumpkin), nuts, almonds, walnuts and peanut butter.

Protein are full of unhealthy saturated fat, cholesterol, hormones or antibiotics – such as beef, lamb, ham, salami. While the body provides amino acids, these foods thicken arteries and compromise the proper functioning of the immune system.

Healthy fats are unsaturated fats (mono and poly) and omega 3 and omega 6. The best sources of these fats are: extra virgin olive oil, nuts and flax seeds. These antioxidants help the body to absorb micronutrients such as vitamins A, E, D and K and lycopene.

Unhealthy fats are saturated fats such as butter and margarine. These fats contribute to heart disease occurrence, increased levels of cholesterol and triglyceride levels, hypertension and obesity.

Healthy carbohydrates are high in fiber and complex carbohydrates. Good sources include oatmeal, brown rice, whole grains, broccoli, zucchini, green leafy vegetables, potatoes, beans and fruits. They help lower cholesterol, help digestion, regulates blood sugar levels and insulin levels and reduces calories.

Unhealthy carbohydrates are rich in sugar and are called simple carbohydrates such as sweets, white bread, carbonated water, ice cream, cake and cookies. It increases blood sugar levels and insulin and helps the absorption of calories.

Consumption of foods rich in nutrients, antioxidants and fiber help the body function optimally, producing a good mood and improves digestion. These nutrients help fight various diseases of the heart, cancer and diabetes.

Here are simple tips for a healthy diet:

1. Eat brown rice rather than white rice. Naturally, brown rice has more fiber and riboflavin (vitamin B2) and less sugar than white rice. It is digested slower and is more filling.

2. Drink as much tea: black, green and herbal, mineral water. These teas contain antioxidants and substances that enhance your health.

3. Choose soy milk instead of cow milk. Soya milk contains no cholesterol or hormones and has a very low content of saturated fat. It also contains health beneficial substances and aids absorption of calcium, vitamin D and B6, and even some antioxidants such as vitamin A, C and E.