21 Quick Health Tips to follow

21 quick health tips

1) Learn to spot the difference between true physical hunger and other life needs. Ask yourself, what exactly am I hungry for? Is it really nourishment, which is easily satisfied by a healthy snack, or are you really hungry for emotional gratification with distraction and stress relief?

2) Try something new, when you feel like treating yourself. Try a new fruit or vegetable, or use a portion of food you've never eaten before.  Replace the baby spinach in a salad with lettuce, try soy nuts, or sample food from other countries. Browsing the section of food products in shopping malls can offer a world of choice.

3) Remember to drink plenty of water. Confusing thirst with an appetite for food is all too facile. Staying hydrated helps to boost your metabolism.

4) Eating breakfast may help manage body weight. Skipping breakfast may result in overeating later in the day, or eating more between snacking meals.

5) Choose snacks with plenty of nutrients and fiber. The fiber will make you feel full and will help you withstand higher fat and higher calorie temptations.

6) Fill your fridge with low-fat vegetables and fruit packed with all the important nutrients. Produce is always a refreshing and nutritious snack, from apples and baby carrots to peppers and watermelon.

7) Eat wisely. Fill 3/4 of your plate with foods of high fiber such as whole grains, vegetables, fruits, and legumes. The remaining 1/4 of your plate should include leaner meats and lower-fat dairy products.

8) Select whole over refined grains. Whole-grain foods are fiber-rich, which can lower cholesterol and protect you from certain cancers. Look for grain products with a minimum fiber content of 2 -4 grams per serving.

9) Consider the frozen fruit and vegetables as an alternative to frozen junk foods. They are stored when their nutritional content is at its highest.

10) Redesign your dinner plate so that the star attraction isn't meats.

11) Fish and seafood, like salmon, sardines, and mackerel, in a healthy dose, provide very little saturated fat and omega-3 fatty acids. These fats have many health benefits including preventing blood clots, decreasing the risk of a heart attack, or stroke.

12) Substitute apple sauce, mashed banana, and prune puree for the fat in many baked goods.

13) Get unhealthy food triggers out of sight, or entirely out of the house. And strive to find alternatives to safer food triggers. If film night is not the same without a snack, then opt for light microwave popcorn or popcorn (without the butter!).

14) When hunger hits, pamper yourself with a soothing herbal tea.

15) Focus on what you eat, rather than what you can't eat. Shop and reorganize your fridge so there are readily available healthy options.

16) Eat slowly, and taste each bite. Chew your food and enjoy your meals, and do not hurry.

17) See beverage choices. Soft drinks, iced tea, sports drinks, alcohol, and even excess milk and juice can have high-calorie content. Hot beverages like coffee or tea may contain no calories on their own, but the company they keep-sugar, cream, and even whole milk – can be deceptively calorie-laden. Rich, fancy coffee offerings such as lattes can add as many calories as a piece of cake!

18) Rinsing canned foods such as tuna and chickpeas can reduce the sodium content considerably.

19) Don't go shopping when you're hungry or are tempted to buy high-calorie snack foods.

20) When you go to a grocery store, remember that the nutrition-packed basics are often contained outside aisles. The middle aisles will need more power and the reading of the labels. If you're tempted by the snack aisle, skip it altogether.

21) The best way to start the day is by a balanced breakfast. Include a small portion of protein-rich foods that are slowly digested (low-fat cheese, eggs or egg whites, lean meat, fish, or poultry cuts).

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