Obesity is becoming a significant health concern among adults, children, and adolescents in the United States. It raises the risks of many diseases and health conditions such as hypertension, heart disease, strokes, type 2 diabetes and sleeping disorders. Choosing the right diet and lifestyle is very important to get rid of obesity and the diseases related to it. Below given are some tips to identify the right food intake.
Healthy Eating Choices to Deal with Obesity
Do not skip your breakfast. Most people believe that they will lose weight by skipping meals, but that is not true. It has an adverse effect on the health of the individual. So, know the right food intake is a must to start your day with a good healthy breakfast. To make a healthy breakfast each day includes one of the items from each group of:
- Fruits and Vegetables: Any fresh fruits and vegetables or 100% juice without added sugar.
- Dairy: Low-fat milk, yoghurt, cottage and natural cheeses.
- Whole grains: Whole grain bread, cereals, pasta, toast.
- Protein: Boiled eggs, peanut butter.
A balance of protein, carbohydrates, fibers, fats and vitamins are necessary to keep our body healthy.
1. Carbohydrate Intake
All food containing carbohydrates and fats are not bad. You should know the difference between food containing good carbohydrate and bad.
Bad carbohydrates are present in processed foods to make our cooking faster, like white rice all-purpose flour. These foods can digest quickly and affect the body’s blood sugar level, which ultimately results in weight gain.
Good carbohydrates are present in food like whole grains, fruits and vegetables and beans, which is not easily digestible and keeps your body insulin levels from rising and falling so quickly. This will also help your stomach fill quicker for a longer period.
2. Protein Intake
Our body needs protein to maintain the healthy functions of our cells, tissues and organs. But you should know the right amount of protein to be taken in your diet. Some of the protein-rich diets are pulses, soy products, nuts and seeds, cereals and some dairy products.
3. Vegetables and Fruits
Choose vegetables that are bright and deeper in color. But make sure that it has not been dyed; organic will be the best bet in this regard though it would be a bit costly. Bright color vegetables contain a greater concentration of vitamins, minerals and antioxidants. These include vegetables like broccoli, sweet potatoes, squash, peppers, etc.
Choose various fruits, either fresh or frozen, such as berries that have cancer-fighting properties; oranges and other citrus fruits are excellent vitamin C sources. It is advisable to avoid fruit juices that contain a high concentration of sugar and other preservatives. However, fresh juice with no sugar is a good choice.
4. Vegetable Oils
Olive and canola oil are considered to be good cooking oil. Look into the ingredients label of the pack. Avoid the food that contains Saturated or Trans fat.
Here are Some Quick Tips for a Healthy Eating Plan
- Buy products by reading labels. Avoid food rich in saturated fats or bad carbohydrates, as I mentioned earlier.
- Though maintaining a daily diary is tough, keep an eye on the food you eat and drink every day.
- Set small and achievable goals to maintain you’re healthy and balanced diet.
- Drink an adequate amount of water, at least 8-ounce glasses a day.
- Exercises, when combining with your healthy eating plan, will work like magic.
To live better, maintain the above-mentioned healthy eating plan with the right food intake along with some simple exercises.