4 Keys to a Healthy Balanced Diet

4 Keys to a Healthy Balanced Diet

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Eating a healthy balanced diet isn’t as restrictive and complicated as many of us think. The basic steps include eating mostly foods coming from plants, such as fruits, vegetables, legumes and whole grains, and avoiding highly processed foods. If you can follow these steps, then you’ll be in a good place.

Here’s some simple and easy-to-understand balanced diet information that you can use as a guideline for developing healthy eating habits:

  1. The more the variety, the better.

Not all the substances and nutrients contained in foods have already been identified. In fact, researchers are still discovering a lot of things about different food items which were not known in the past. Thus, it’s safe to eat a wide variety of foods to make sure that you can get all the healthy and nutrients and minerals they have.

  1. Portions matter.

It’s not always what to eat for a healthy diet that matters; how much you eat is just as important. You can eat as much spinach or broccoli as you want, but if you’re eating foods that are high in calorie, you’ve got to control the portions. Avoid eating or ordering in restaurants meals that are oversized. Always look at the serving sizes in food labels so you would know how much of something you should eat.

  1. Go for a lot of produce.

Ideally, you should consume at least 2 cups of fruit and 2.5 cups of vegetables each day if you have a 2,000-calorie diet. If your calorie intake is higher, then eat more; if it’s fewer, you should eat less. Make sure you have orange, green, yellow and purple produce because these foods contain huge amounts of fiber and nutrients that can fight off various diseases and even cancer.

  1. Whole grains are good.

Another way to achieve a healthy balanced diet is to use whole grains, such as oats, barley and wheat. Whole grains include the germ and bran, which means that almost all of the fiber and nutrient contents of the grain remain.

  1. Have more nuts and fish.

Fatty fish, nuts, vegetable oils and avocados produce healthy unsaturated fats. According to studies, while these foods are high in calories, they do not contribute to weight gain because even a small amount of them can make you satisfied. That’s why experts are quick to mention these food items to those who ask what to eat for a healthy diet.

What is Balanced Diet Food?

What is Balanced Diet Food?

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Do you wonder about what to eat for a healthy diet, how to have a balanced diet plan? One great source of information is the internet, with companies like Living Well able to help you in your quest to eat more healthily.

In simple terms, a balanced diet is one which provides you with enough of the right food and drinks in the right quantities to give your body sufficient intake to be healthy. That sounds simple enough, but what exactly should you be eating to achieve this?

5 A Day
The first food groups we should focus on are fruit and vegetables. It is recommended we eat 5 a day from these groups.  They are full of vitamins and minerals and should add up to about one-third of our daily food intake. Amongst other things, consuming sufficient fruit and vegetables has been shown to reduce the risk of cancer and heart disease.

Another food type that should make up about one-third of our intake is starch. This includes things like potatoes with the skin left on. rice and brown wholemeal bread.  Starchy foods are high in fibre, vitamins and minerals and are an important part of any healthy diet plan.

Dairy products are an invaluable source of calcium and protein.  Milk, cheese, yoghurt are amongst the diary products you should consider consuming.  Another thing you should consider is to choose the low fat options for these products whenever you can. Soya based alternatives are worth considering as well.

A good protein intake is essential for a healthy body.  Foods which are high in protein include pulses, beans, meat, fish and eggs.  They are also a good source of vitamins and minerals hence their value in a healthy diet. When choosing meat, try to select thin cut and skinless alternatives wherever possible.  For fish, try to eat at least twice a week, along with the pulses, beans and eggs mentioned.

Unsaturated Fats
When thinking about spreads, it’s important to go for the unsaturated fat products to reduce the risk of high cholesterol and give our body the required fat it needs.

One last thing, try to reduce your sugar and saturated fat intake as much as you can.

Hopefully the above gives you some tips on how you can have a healthy and balanced diet to ensure your body is fit and healthy.

If you’re interested in getting more information on eating healthily, or just being more healthy in general, try Living Well.

Psychology Tips – What to Eat for a Healthy Diet

Psychology Tips – What to Eat for a Healthy Diet

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Health Trend
Being healthy, and having the right balanced diet food, are the two key elements of the trend towards the diet for health phenomenon that is taking hold across the globe. Check online and you will find a multitude of advice and information to help you be healthier.  Living Well is one company who have a lot of helpful tips on achieving this.

Keeping To Your Diet
Once you’ve started on your diet, or healthy eating plan, the most important thing to do is to stay on it.  If you can’t commit to it, you will not see any of the improvements you wanted – or even needed.  A huge part of being able to commit to a healthy diet is psychological.  Here are some tips to get you started –

Motivation – learn how to motivate yourself to ignore the hunger pangs and the cravings you might get, especially in the early days.  And, motivate yourself to be able to forget those mistakes you will inevitably make.

Reasons – you decided to have a healthy diet for a reason, or more likely a number of reasons.  Make sure you write them down and, every time you feel you’re weakening, take out the list and read it.

Savour – whilst you may find this difficult at times, make sure you take time to enjoy what you’re eating, sit down and enjoy the event.  That’s a good way to avoid binge eating and having unscheduled snacks.

Accountability – it’s a great idea to involve someone else in your dieting, someone you have to report to daily to update on your progress.  That will make it harder to go off-track.

Reward – if you are too zealous in sticking to your diet, you will likely not keep to it for too long.  Give yourself some rewards, eat something you love once in a while if it’s not so healthy, and try to include things in your diet you enjoy and can look forward to each day.

Attitude – convince yourself that you can eat whatever you want, whenever you want but you won’t get healthier by doing that.  If you did, you wouldn’t be on a diet now, would you?

Suffer – strange as it may seem, train your body to accept a little suffering each day by skipping a meal. That way, your body will quickly build up an acceptance level of hunger and tolerate it better.

Recognize Habit – learn that it’s not just about the calories in the few crumbs you eat frequently, or the tiny helping of whatever you sneak, it’s the reason why you “cheat” like this that has the biggest impact on your diet.

So, there you have it, a few psychology tips to help you keep to your healthy diet.  Good Luck!

Interested in knowing more about healthy eating? – visit Living Well for more  information.