Ways Of Choosing Essential Nutrients That Can Improve Your Health

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Covi-19 lock down nutrition tips

Ways Of Choosing Essential Nutrients That Can Improve Your Health

Hello All!!

Are you health conscious? Then you would have gone online and looked up the RDA for every mineral and vitamin. Am I right? But have you ever thought whether the nutrients that you get from the foods you eat actually meet the RDA? And are you getting the essential nutrients in the first place?

To solve this problem there are a several ways out. There is one relaxed way in which you need not worry too much about the intricate details but simply focus on the big picture, which is eating a balanced diet with lots of colourful fruits and veggies, beans, whole grains, nuts, dairy products, lean meats, poultry and seafood. While making choices, focus on foods that are nutrient dense and are packed with vitamins and minerals and have fewer calories.

fruits-and-veggies- ornish diet

List of a few nutrient dense foods

  • Avocados
  • Mustard Greens
  • Spinach
  • Bell Peppers
  • Mushrooms
  • Sweet potatoes
  • Musk melon, papaya, raspberries, strawberries
  • Yogurt
  • Eggs
  • Seeds (flax, pumpkin, sesame, sunflower)
  • Beans (chickpeas, kidney)
  • Lentils, peas
  • Almonds, cashews, peanuts
  • Barley, oats, quinoa, brown rice
  • Lean beef
  • Chicken, turkey
  • Fish

Making healthy food choices

Every food group has certain essential nutrients. So, you should include foods from different food groups. Vitamin and mineral supplements packed in bottles can’t replace the biologically active compounds present in natural food. An apple or a piece of broccoli can have nutrients essential for your good health apart from vitamins and minerals. They have compounds that fight diseases, for instance broccoli has compounds that can fight tumours.

woman eating broccoli

There is a lot more to choosing the best foods for yourself. Here are some dos and don’ts:

Limit liquid sugars

Are sugary drinks bad for health-soft drinks

Soft drinks, iced teas, sports drinks, and sweetened waters all have liquid sugars. Liquid sugars do not have health benefits to offer and are linked to diabetes, obesity and also heart disease. Just skip sugary drinks totally.

Reduce refined carbs

Foods Which Make You Fat white bread

Wheat, rice, and other grains that are highly processed have effects similar to table sugar when consumed. You need to minimize your intake of of white bread, French fries, breakfast cereals and other processed stuff. Choose whole grains, steel cut oats, fruits and veggies instead.

Choose healthy fats

healthy fats

Fatty fish, nuts and healthy oils have monounsaturated and polyunsaturated fats that help in lowering the risk of heart disease. Include healthy fats in your diet and don’t get trapped in the low fat craze. It will just limit your intake of good fats. If you must limit something it is definitely going to be trans fat and partially hydrogenated vegetable oils.

Include fibre

Ancient grains

You should eat plenty of foods with fibre in it. So, include fruits, veggies, whole grains and nuts in your diet.

Maintain a balance between energy input and output

mashup workout

The energy you consume (in the form of food) should equal the energy you use. This means that if you have a very sedentary lifestyle and are 5 feet and 4 inches in height, you will require fewer calories to maintain your current weight than an active person whose height is 6 feet. So, you should be able to work out how many calories you need according to your lifestyle and height.

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