Nutrition tips to stay healthy. Pic Credit: Pexels
A new year has finally begun and it is now time to stick to our resolutions made to keep ourselves healthy and fit throughout 2023. While many choose to stick to a diet plan to keep themselves in shape, others take the resolve to hit the gym frequently and work on their bodies.
Include fiber in your diet
One action that will significantly improve your overall dietary pattern is swapping out low-fiber meals on your plate for naturally high-fiber alternatives. Plant foods like fruits, vegetables, whole grains, legumes, and nuts naturally contain dietary fiber in addition to vitamins, minerals, and advantageous phytonutrients. A diet rich in fiber is associated with a lower risk of dying from any reason, such as a heart attack or stroke, as well as a lower risk of acquiring diabetes, heart disease, and colon cancer. It might also help with weight loss.
Minimize your salt consumption
Consuming too much salt can raise blood pressure, which is a key risk factor for heart disease and stroke. Even if we don’t add more salt to our food, we should be mindful that processed foods and beverages frequently contain significant quantities of salt. To avoid that, When preparing and cooking food, use a little salt and fewer salty sauces and condiments. Try to choose fresh, healthy snacks rather than processed ones, and steer clear of salty foods. When utilizing canned or dry products, choose fruit and vegetable varieties that don’t contain salt or sugar.
Avoid sugary drinks
Make beans a part of your meal plan
Beans and other legumes, including kidney, and soybeans are rich sources of protein, fiber, iron, zinc, potassium, folate, and other minerals. They provide more protein, fiber, and less fat when compared to other protein sources like meat. They lower blood cholesterol levels, reduce the incidence of colon cancer and promote the development of healthy bacteria in the gut. If you’re unfamiliar with beans or other legumes, try replacing half the meat in your recipe with beans.
Yogurt contains probiotics that are good for the intestines. It supports the development and replenishment of these helpful bacteria in your colon. Pick a yogurt variant with more protein, less added sugar, and a list of specific probiotic strains on the label.
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