Ten recommendations for a healthy diet and important habits that will improve your health, productivity and feeling.
Countless words have been spoken or written about the intensive rat-race of our life and the appropriate ways for maintaining our health in this race.
Without a doubt, a healthy nutrition and a healthy lifestyle are essential for preventing illnesses and are crucial for the functionality of our body and our overall well-being. It is never too late to start treating your body with respect and to acquire healthier eating habits.
A combination of healthy eating habits and daily exercise will help you achieve a healthier and more balanced lifestyle. Following are ten suggestions that you may find helpful in maintaining a healthy and well-balanced lifestyle:
Properly planned meals – Plan your meals to maintain a nutritional balance and a healthy weight. Properly planned meals include 3 main meals and 3 in-between meals.
Maintain a diversified and well-balanced diet – Different foods contain different nutrients. Therefore, you should provide the body with those nutrients that are essential to optimal growth and development. Make sure to enjoy all food groups and to diversify within each group. There are 6 principal food groups: grains (bread, rice, breakfast cereals and more), meat and legumes, dairy products, fats, fruit and vegetables.
Breakfast – Studies show that eating breakfast improves our ability to concentrate as well as our memory and problem-solving capabilities throughout the day. Moreover, people who regularly eat breakfast maintain a healthy weight, while those who skip breakfast develop a lingering hunger during the day, which encourages excessive eating.
Whole grains – Incorporate whole grains into your daily menu. Whole grains are healthier. They are rich in complex carbohydrates, dietary fibers, B vitamins and plant-based nutrients. Whole grains include whole grain breakfast cereals, whole rice, whole wheat pasta, whole flour bread, buckwheat, quinoa and more.
Complete protein - Incorporate foods containing complete proteins into all of your meals. Complete proteins are available in meat, chicken, fish, legumes, dairy products and eggs.
Tip: Soy protein is a complete and high-quality protein that has a high nutritional value. Incorporate soy-based meat substitutes into your menu.
Calcium-rich and enriched foods - Calcium is essential to healthy bones and teeth. Dairy products are a rich source of readily available calcium. Eat at least 3 dairy products every day. Make sure to include in your daily menu other foods that are rich in and enriched with calcium.
Vegetables – Vegetables are nature’s treasure. They are tasty, filling, healthy and contain essential nutrients. They are available in many forms – fresh, frozen, dried, steamed or roasted. Eat at least five different colors of vegetables every day, as each color offers different nutritional benefits. A colorful diet means a variety of vitamins, minerals and other essential nutrients. In order to increase the variety and the quantity of vegetables consumed, you can incorporate into your daily menu the wide range of frozen and prepared foods that are available at any store, such as vegetable schnitzel, spinach schnitzel, cauliflower schnitzel, pea and carrot nuggets, vegetable patties and various vegetable snacks.
Studies show that the nutritional content of fresh vegetables is maintained in the freezing process and that frozen vegetables are superior to fresh vegetables that are sold in the market several days after their picking.
Ten glasses of water a day – Water is calorie-free. It accelerates the digestive process as well as our metabolism, helps maintain the flexibility of the skin, thereby contributing to a fresher look in general and of facial skin in particular. Make sure to drink at least ten glasses of water a day.
Daily exercise – Exercise does not only burn calories, but also makes us feel great. It helps us look more shapely and be more productive. Any exercise, even non-intensive, is beneficial to our health. Therefore, choose an activity that appeals to you, such as walking on the beach, riding a bicycle, swimming, walking on the street or even dancing. Adopt daily habits, try taking the stairs instead of the elevator, choose walking over a short drive, walk your dog or walk with our friends, bicycle ride with your kids. Ultimately, these small activities have a cumulative effect.
Consultation – It is recommended to consult a clinical dietitian, who will provide you with a menu that is customized to your specific needs.