Saber Healthcare is dedicating this month to educating our readers on the importance of nutrition. What you eat influences how you look and feel, as well as your general health.
Here are seven simple methods to improve your diet and general nutrition.
Whole grain bread is preferable to white bread.
Choosing whole-grain bread over white bread is one way to start eating better right now.
Did you realize that white bread lacks some of the nutrients found in a grain kernel? White bread has endosperm (a form of starch), but it lacks the natural vitamins, minerals, fiber, proteins, and lipids found in whole grain bread.
Furthermore, the research found that whole grain diets aided in the faster digestion of food. The participants were given cheese sandwiches made with whole grain and white bread by the researchers. After the trial, they discovered that those who ate processed meats had a 46.8% lower digestion rate than whole grains.
With these health advantages in mind, it’s easy to understand how moving from white to whole-grain bread may help you live a better lifestyle.
More Cooking at Home
Cooking more meals at home is another approach to start living healthy now. Did you know that the typical American eats 5.9 times every week? 3
If you often order meals from the internet, consider the overall health implications. Even if you order a salad, the dressing and preservatives in it may damage your health in the long run.
You should also avoid dining out often since the calories you acquire at a restaurant are far more than what you’d get if you cooked at home. According to Healthline Media, a typical fast-food order comprises 1,000 to 1,200 calories or two-thirds of a man’s recommended calorie intake (2,000-3,000) and half of a woman’s (1,600-2,400).
Because of the huge portion sizes, eating at home more often may help you live a healthy lifestyle. To enhance your nutrition today, try reducing your fast food days to once or twice a week.
Consume Fewer Starchy Vegetables
Replacing starchy veggies with non-starchy vegetables is another simple way to boost your nutrition. Did you know that foods high in starch have more calories and carbohydrates than those low in starch? 5 That implies avoiding meals high in starch may help you live a healthier life.
Potatoes, parsnips, pumpkin, corn, peas, beans, hummus, and lentils are other typical starchy vegetables.
Carrots, celery, beets, broccoli, cauliflower, mushrooms, leeks, onions, tomatoes, turnips, peppers, and zucchini are non-starchy vegetables.
Furthermore, Very Well Health suggests substituting the healthier version of these items for the starchy one.
Potatoes, for example, are a particularly starchy food. One method to consume a healthier form of a starchy dish is to eat fewer french fries and more baked potatoes.
One method to start living healthier now is to eat a low-starch diet. Making a few changes to the sorts of veggies you consume may help you enhance your nutrition by providing you with more nutritious calories.
Incorporate Fruit into Your Meals
Eating fruits has several health advantages, ranging from getting various vitamins and minerals to additional health benefits.
However, even though you presumably already know how wonderful fruit is for you, you may not be consuming enough of it. However, you may start increasing your nutrition by including more fruits in your diet.
You may include extra fruit in your meals in a variety of ways, including:
• Making fruit a part of your morning. Adding some blueberries or freshly cut strawberries to your morning cereal will help you boost the nutritional value of your meal.
• Fruit for half of your lunch Try to make half of your meal out of fruits. Fruits keep you full throughout the day, but they may also keep you from overeating harmful meals that are low in nutrients.
• Increasing the number of fruit smoothies consumed. You may make fruit smoothies using your favorite fruits if you have a blender. This is a healthier alternative to a manufactured smoothie from a fast food joint.
• Snack on a piece of fruit. Instead of a candy bar, enjoy a piece of fruit as a snack. You can boost your nutrition by making one easy change.
• Incorporating fruits into your salad If you’re making a salad, consider including fruits as one of the key elements. Fruits include a variety of vitamins, minerals, and nutrients, which may help you enhance your nutrition.
Look for tiny ways to substitute some of your favorite processed foods with fruits. As you include more fruits into your diet, your health will improve.
Keep track of your food intake.
Keeping a food diary is a good approach to improving your nutrition if you haven’t been keeping track of what you eat and how much you consume. A food diary may help you figure out how much you consume daily and where you can enhance your overall nutrition by making tiny adjustments.
If you don’t keep track of your meals, you may not know how many times you go out to eat. You may also be unaware of how many processed snacks you consume until you look back over a week.
Keeping a food diary might assist you in determining how much you consume daily. If you have any weight or health goals, this may also help you achieve them.
Keep note of everything you eat this week to determine if there are any areas where your nutrition may be improved.
Reduce the number of sugary drinks you consume.
When you look at what you drink daily, you may not know you’re ingesting excessive calories.
Did you know that a can of Coke has 140 calories, and a can of Pepsi has 150 calories? An Orange Crush has 195 calories, whereas Monster Energy drinks include 200 calories. 8
While it may not seem like a lot, you may find yourself drinking more than one dish if you order a big drink at a restaurant. These calories may build up quickly, particularly if you use soda regularly.
Furthermore, soda use raises your chances of developing type 2 diabetes by 20% and obesity by 27%.
Substitute healthy beverages for sugary beverages. You may substitute homemade tea or coffee for soda, which will provide you with additional health advantages without the extra sugar. You may also drink sparkling water, which provides a carbonated beverage with fewer calories.
Increase the amount of protein in your diet.
Protein is necessary for developing muscles and the performance of several bodily activities. It is one of the building components that our bodies require daily.
On the other hand, protein deficiency might result in poorer wound healing, decreased blood pressure, and an increase in infections or diseases. You must consume enough protein to satisfy your body’s daily requirements.
There are a few things you may do to increase the quantity of protein in your diet:
• Increase the amount of protein in your diet. Protein may be added to your diet in various ways, such as eating an egg for breakfast or munching on almonds for lunch.
•Instead of a carbohydrate, eat a protein. It might be as easy as electing to eat chicken instead of spaghetti for supper. To ensure you receive enough protein in your diet, try substituting a protein-rich meal for one of your meals.
• Eat protein-rich snacks.Peanut butter, almonds, trail mix, jerky, and Greek yogurt are good options.
You’ll start to feel better as your nutrition improves if you make sure your body gets adequate protein. To live a healthy lifestyle, try to include more proteins in your diet.
Nutrition is a priority at Saber Healthcare.
Our Dietary Team at Saber Healthcare works hard to provide high-quality cuisine to our patients. We feel that updating our menus and food selections regularly may assist our seniors in meeting their nutritional objectives.