5 Golden Rules for Healthy Eating Habits
Rule 1: Eat the Most Nutrient-Dense Foods
Everyday, we often eat many food that contain “empty calories” that lack many essential nutrients for out body like whole grains, lean protein, vitamins, and minerals. These nutrients are very important to our body, lack these good nutrients we can not have a healthy life. That is the reason why we should eat more nutrient dense foods instead of empty calories foods. We should minimize eating the empty calories food like cookies, sodas. Enrich nutrients for your meal with vegetables, fruits, and whole grains, which are naturally nutrient dense. Omit add-ons like breading, batters and butter, and choose sauces and dressings wisely, like vinaigrettes created using healthy olive oil instead of full-fat dressings. Choose a baked potato instead of French fries, grilled chicken instead of fried, instead of white rice, eat brown rice, and low-fat milk instead of whole milk or soda.
Rule 2: Eat Fewer Solid Fats and Added Sugars
Having calories from added sugars and solid fats displaces the types of foods that give you valuable nutrients, like potassium, calcium, fiber, and vitamin D. To follow this rule, avoid or eat it less frequently ingredients that contain corn syrup, sucrose, sugar, honey, syrup, and dextrose.
Rule 3: Eat More Seafood
Seafood is a rich source of omega-3 fatty acids. Omega 3 acids are very good for health, especially heart, brain and eye health. Eat more fish, shellfish and other kind of sea food can help us reduce the risk of heart attack. In a recent study, people who include two 4-ounce portions of fatty fish a week to their diet had a whopping 10-fold reduction in risk for a fatal heart attack. For this rules, we should have seafood instead of usual meat or poultry in our dinner twice a week. The common sea food with high in omega 3 and low in mercury that you should eat such as salmon, trout, or herring.
Red vegetables, such as tomatoes and red peppers, are a wonderful source of vitamin C, lycopene and other antioxidants, and other nutrients. Most people should eat five-and-a-half cups cups of red and orange vegetables each week. To get the most nutritional amount for your body, remember that your body is better able to get lycopene, the fat-soluble antioxidant in red peppers and tomatoes. Lycopene is important because it may improve heart health and reduce the risk of cancers like prostate breast and cancer. Use red peppers in oil for a nutrient boost by adding them to sandwiches, salads, stir-fries and omelets. Apart from tomatoes and red peppers, red cabbage, beans, and Swiss chard are also a great choice for your meal.
Rule 5: Eat More Fruit Every Day
We all know the advantages of fruit with the health. All fruits are healthy, but berries are the best – gram for gram, they’re jam-packed with nutrients for only a few calories. We can eat fruits for snack or dessert, add it to our salads, use it in place of sugar, syrups, and other sweet decorating for cereal and pancakes. The best way to work more fruits into your diet is to have them on the tarmac ready to go: peeled, cut up, and mixed together in individual serving containers in your fridge. At least half of your fruit should be in whole fruit form, because it can provide you the fibers that the juices can not.
Keep in mind these rules, they are really good eating habits that you should have to improve your health daily. Healthy eating habits, healthy life.