There is more to being healthy than just exercising. Exercise can be a great help to your journey to becoming a healthier version of yourself, but nutrition plays such a huge role in this journey. In fact, some experts would argue that the nutrition aspect of this journey can be even more important than exercise. If you want to be a healthier person, this will help you learn all of the fun facts about nutrition so that you can be successful with your goals.
1.Follow the Color Rules
There are actually “color rules” that you should be following when it comes to your plate of food. Different color food items mean the various nutrients, which is why experts recommend that your plate looks similar to a rainbow. These colors are caused by nutritious substances that are able to reduce the risk of cancer and a variety of chronic conditions, such as heart disease.
This means that your plate should be full of fruits and vegetables, since these are highly pigmented foods. Fruits and veggies are full of fiber and are low in calories, really making them an ideal food option. Combined, these foods can also help fight against those free-radicals that can wreak havoc on your body. Free-radicals are generally thought to be a contributory cause to a variety of different diseases, so eating properly can help fight against these issues.
2. Avoid Added Sugars
You can’t really avoid all sugars but added sugars can be a big problem for you. Foods that are highly processed tend to have a lot of added sugars to them, as a way to improve the taste. The types of sugars that are most commonly added to foods are sucrose (table sugar) and high-fructose corn syrup. You may not even be aware that you are taking in the extra sugar, which everyone knows isn’t very healthy for you. This added sugar contains empty calories, lacking any nutrients in them and can potentially contribute to a person’s nutritional deficiencies.
There are also very serious health conditions that you become more susceptible to when you consume a lot of sugar. This is a leading cause for such health problems as type 2 diabetes, obesity, and heart disease. One of the biggest reasons why this is the case is because the fructose in the high fructose syrup is only metabolized by the liver, causing fatty liver disease. The role of fructose in contributing to diseases is not fully understood at this point, but it is still being heavily researched.
3. But Not All Sugars are Made Equal
You absolutely should avoid added sugars, however not all sugars are actually bad for you. There are good sugars that you should still consume as part of a healthy diet. The biggest difference is that added sugars are bad while naturally occurring sugars in certain foods are good for you. For instance, fruit naturally has fructose and milk contains lactose. These naturally occurring sugars are actually pretty important to your diet and should not be avoided.
The type of sugars that you need to avoid to stay healthy include maltose, sucrose, dextrose, and any other added sugars.
4. The Media Doesn’t Know Everything
The problem with the media is that you can watch the news and one day you hear that margarine is the best choice. Then you find out, well maybe it’s healthier to just stick to butter. Then you see that neither option is good for you. The media plays a big role in all of the confusion that the masses have about nutrition. The reality is that the industry is always changing, with facts coming out all of the time about what is healthy and what isn’t.
The biggest issue is that most people don’t take the time to actually read the whole story, only listening to the cliff notes version that the newscaster reports on. The summary being reported on is often taken way out of context to attract the most attention. If you do your research, you will often find that there are solid quality studies that contradict what you see in the news.
5. Omega-3 Fats are a Must
There has been a link between a low consumption of omega-3 fats and issues like heart disease, various serious health conditions, mental health disorders, depression, and a lower IQ.
6. Eating Enough Vitamins
Are you worried about the amount of vitamins you are getting? You may think that the best solution is to take vitamins to compensate for this low intake of nutrients and vitamins. However, eating a healthy diet is the best way to get the right number of vitamins. What you may not know is that often times people who take vitamins will exceed the vitamins that they need. If you are considering vitamins, you should discuss the best options for your needs with your doctor.
7. Sugary Drinks are the Worst
As previously mentioned, anything with added sugars should absolutely be avoided. Sugary drinks like sodas and even juice should be avoided at all costs. The biggest problem with sugary drinks is that your brain doesn’t register these calories in the same way as they do with food. If you eat too much food, your brain sends signals that tell you to stop eating or help you to eat less of other foods. Sodas are actually widely considered to be the fattiest of all the snack foods, which just shows why you should avoid these at all costs.
You may think that juices are a healthier choice than soda, but this isn’t always the case. You still take in more calories this way than you do from eating like with soda, and they generally have as much sugar as soft drinks.
8. Eggs Aren’t That Bad
In fact, eggs are now considered to be one of the healthiest foods that you can eat. For a very long time, eggs were a hot topic. Should you just eat only the egg whites? Should you eat the entire egg? Should you avoid them altogether? Conflicting information keeps coming out about eggs. As it turns out, a recent study show that eggs are amazing for you. The cholesterol from eggs does not generally increase most people’s blood cholesterol. Studies also show that eggs really don’t impact the heart health of those people in good health.
9. Don’t Worry about Eating Every Few Hours
Recently, experts were telling people that they should be eating every 2 or 3 hours. The idea is that this helps to burn fat and lose body weight. However, new studies show that this may not be as effective as they once believed it was. This can be an inconvenience and completely unnecessary. Don’t stress about not eating every few hours but be sure you eat when you are hungry, choosing healthy food options.
10. Water is Non-Negotiable
Water is one of the most important things that you can consume on a regular basis. Water prevents dehydration. It can also be essential because it can lubricate your joints, protects your spinal cord, and helps you to regulate your body temperature. It also flushes out your organs, helping you to stay healthier.
11. Not Every Diet Works for Everyone
Not everyone is the same, which is why some diets work for someone but may not be effective for someone else. You need to consider a variety of different things like genetics and your environment when trying to determine what diet you should follow. You may need to try a few different diets to find one that will work for you.
12. Vitamin D is Necessary
You do not want to have a vitamin D deficiency, as this can be linked to conditions such as cancer, diabetes, and osteoporosis. This is a critical vitamin that you get from sunlight. You can take a supplement to make sure you are getting enough, but you should check with a doctor first.
13. Carbs Can Be Good
Did you know that fiber is a complex carbohydrate? You may be bombarded with information that all carbs are evil, and you should never touch them, but fiber is something that is essential to your diet. What makes it different from the “bad” carbs is that it doesn’t break down into glucose, so you don’t get extra calories from it. You get fiber from plant products. You do need to have some carbs can be good as long as you don’t overdo it.
14. Do Not Trust All Supplements
Diet supplements usually never work, so save your money and avoid them. You have high expectations without getting any real results. When they do work, the results are barely noticeable. Make the lifestyle changes and you will see results.
15. Getting Addicted to Junk Food.
Junk food is manufactured in order to maximize how addictive it is. You can easily get addicted to junk food which is why you should avoid this as much as possible. Ingredients including MSG and High Fructose Corn Syrup have been proven to be highly addictive.
16. Sodium Isn’t All Bad
Sodium has a bad reputation for being terrible for you, but much like everything else the problem is in consuming too much of it. You do need some sodium in your body, as this is what helps to maintain fluid balance in your system. When you consume too much sodium, your body will retain water, which will cause your heart to work harder. This can lead to heart disease in the future. Consume sodium but be sure to stay under 1,500 milligrams every day.
17. Fats Can Be Good
Remember when it was said “not all sugars are made equal”? The same could also apply to fats. There are fats that you should absolutely avoid, but there are a lot of fats that your body actually benefits from. Your body relies on certain fats in order to protect the organs in your body as well as retain your body heat. Certain vitamins like A, D, E, and K are fat-soluble. This means that they need fats in order to travel through your body. When you give up fats, you will end up with a deficiency of these essential vitamins. Good fats include:
• Olive Oil
The fats that you should be avoiding are trans and saturated fats, as these can raise your cholesterol levels. Unsaturated fats, such as the food items mentioned above, can reduce the levels of bad cholesterol in your body while offering you a great deal of health benefits for your heart.
18. Natural Doesn’t Necessarily Mean It’s Good
There are certain buzzwords that we have been told we should be watching out for, but the problem is these words can be very deceiving. Standards for “natural” foods aren’t set in place in organizations like the FDA or the USDA, so there’s no way to determine if something is actually natural or what it even means to be natural. Foods that have no added substances, colors, and artificial flavors are generally considered to be healthy according to the FDA. You should be aware that natural foods are not necessarily lower in calories, fats, or carbs, so they won’t always be the healthiest option.
19. Organic and Gluten-Free Isn’t as Healthy as You Think
While both of these are very popular at the moment, but you need to read the labels to determine if the food is actually healthy. There are junk food items, for instance, that may say that they are organic or gluten-free,but they are actually highly processed junk foods.
Understanding these tips can make a huge difference in how successful you are on your journey to getting healthy. There are a lot of terms and conflicting information that can confuse people, so educate yourself if you want to achieve your health goals.[/vc_column_text][/vc_column][/vc_row]