Quick, actionable nutrition tips to support your daily habits.
Many of the oils used in the current scenario are hazardous to our health. They are processed at very high temperatures and cleaned with chemicals. High temperatures during processing oxidizes the oils causing the production of free radicals. These free radicals can damage the cells of our bodies.
Limit the use of refined oils and stick to unrefined oils.
The produce is fresh and tasty and has a better nutritive value. Gardening also provides work out and relaxation. While working out in the sunshine you get an ample amount of vitamin D and fresh air from plants.
Helps in preventing acne and maintaining healthy skin. Vitamin A along with adequate protein intake is helpful in keeping the hair healthy. Look for yellow and orange fruits and vegetables (carrot, papaya, tomato, bell peppers, mango, apricots, etc.), dark green leafy vegetables (spinach, fenugreek), liver, eggs, dairy products and fish liver oil for food sources of vitamin A.
The first step is to lose weight if you are overweight, exercise often and eat a healthy diet low in saturated (bad) fat and sugar. Also, limit the amount of refined, processed grains you eat, such as white bread, white rice, and pasta made from refined flour. Include lots of fibre in the diet which helps in feeling full as well as the removal of excessive fats.
Eat slowly: Stretch your meals to, at least, 20 minutes or longer. Our stomach, mouth and brain are all connected and it takes 20 minutes of eating before the stomach signals our brain that I am done. If you tend to eat very fast try to concentrate on chewing; it will help you in slowing down.
Most individuals eating a reasonably balanced diet do not need vitamin supplements. A person who may not absorb vitamins due to chronic disease or may not be able to consume food in sufficient quantity or type to supply the vitamins needs to be supplemented. The need for vitamins increases during pregnancy and lactation so a supplement is advised.
Weigh Weekly / Fortnightly. It is any day better than stepping on the weighing scale daily. Frequent weighing can lead to an obsession about weight and this obsession might pose a hindrance in successful weight loss.
Avoid foods that appear to aggravate your symptoms by keeping a record. Avoid lactose or use lactose-digestive aid if you are lactose intolerant. Chew food thoroughly as large particles cause gas when they pass into the large intestine without being completely digested. Eat slowly. If you eat too quickly, you tend to swallow more air.
Take a balanced diet instead of just focusing on proteins. Deficiency of any nutrient might predispose you to illnesses. Illness of even a day can lead to loss of the muscles which were built in a hard way.