Healthy Eating Basics: 10 Tips To Plan A Diet
In 2018, a national survey showed that around one-third of New Zealanders are “stressed and confused” about planning a healthy meal. They also spend 34% of their wealth to purchase grocery products and 26% on ready-to-eat meals. Similarly, an average New Zealander invests 30% of her/his food-purchasing money in acquiring meat, fruits, vegetables, and poultry items. But are the people in New Zealand healthy and strong? Statistics show that the country has the third-highest rate of obesity among OECD countries. They need to change their eating habits to regain physical fitness. So, here’s a bunch of suggestions on how you can plan a diet that’s both yummy and healthy:
Include more whole-grain foods into your cuisine as they contain the suitable fibers and protein to keep you healthy. These provisions are particularly well-off in vitamins B such as niacin and thiamine. So, what sort of stuff is considered whole-grain? Whole-grain foods include quinoa, barley, buckwheat, barley, wild/whole/brown rice, and other stuff. They reduce your risk of obesity and heart disease. Thus, it makes sense to fill a quarter of your palate with healthy things like pasta and bread.
Get some vitamins
If your nutritional requirements aren’t fulfilled naturally, try taking supplements, e.g., multivitamins. Available in many forms, such as liquids, powder, and capsules, they contain the necessary minerals and vitamins required by your body. You can take these supplements once/twice daily as they help to produce beneficial enzymes, improve your immunity, and regulate bodily functions. You can now either buy multivitamins online or purchase them from a nearby pharmacy with a doctor’s consultation.
Don’t skip breakfast
Breakfast constitutes one of the most important meals of the day. A study shows that Americans eat the healthiest meals at breakfast. Some people believe that skipping breakfast will help them lose weight. However, skipping breakfast isn’t something dieticians recommend! Ensure that you’re consuming a balanced diet to get all the nutrients your body needs. Include more whole-grain stuff in your breakfast. Start your sunny day with nuts, eggs, berries, yogurt, and some green tea.
Eat more starchy carbs
How many starchy carbs should you eat? Experts recommend making them one-third of your daily food intake. So, bread, cereals, and potatoes are ideal sources of starchy carbohydrates. The name may confuse some since carbs include fibers and sugars, too, besides starch. Most of the nutrients your body needs come from starchy carbs. But do carbs make you fat? Well, anything can make you gain weight if you overeat. Just avoid putting too much oil over chips or butter on bread!
Stay away from junk
How fond are New Zealanders of junk food? Statistics from 2018 show that over 45% of them admit eating out one to three times every week – a small increase from the previous year. But it’s challenging to stay healthy if you’re surrounded by packaged/processed meals. Don’t keep such stuff at home. Instead, pile your refrigerator with fruits, vegetables, and home-cooked goodness. Studies have confirmed that keeping junk food at home encourages its huge consumption and leads to obesity.
Eat fruits & veggies
This one’s a no-brainer! You should include more fruits and vegetables in your daily meal intake. You can consume them dried, fresh, or even frozen. Making smoothies out of fruits/vegetables isn’t a bad method of consumption either! Fruits and vegetables constitute brilliant sources of necessary vitamins and minerals for the human body, e.g., potassium and vitamin C. They provide dietary fibers that prevent constipation and keep your digestive system working properly as well.
Fewer fats and sugars
Don’t forget that there are two types of fats- saturated and unsaturated. Avoid consuming too many saturated fats as it’s dangerous for your heart. Only 20-30 grams of saturated fats are healthy for men and women. This fat comes from pies, cakes, butter, biscuits, and also sausages.
Similarly, eating sugar excessively also leads to obesity and may damage your teeth. Drinking high-energy drinks may cause weight gain, especially if consumed between meals. Avoid free sugars (found in sugary drinks, smoothies, or honey). Cut down on excessive sugar consumption.
Add some exercise
Don’t forget to be physically active if you wish to retain your health. Exercise enhances your health – both mental and physical – since it boosts strength, burns calories, and hones balance/coordination. Statistics show that over half of adults in New Zealand are physically active for 2.5 hours every week. You should get at least 30 minutes worth of exercise daily to keep your body functioning correctly. It shall also improve your mental health by releasing endorphins that make a person happy.
Get an eating buddy
You can’t overcome your unhealthy habits alone sometimes. So, it seems wiser to enlist the help of a trusted friend. If you’re pursuing a weight loss program, garnering the support of a fellow makes some actual difference. It helps you get back on track quickly. Ask a family member to collaborate during workout sessions or join your walking/jogging routines. It can make exercise livelier and more inspiring. You’ll receive encouragement from your workout buddy when things seem tough.
Drink plenty of water
You’ve heard a lot about how “the human body is 70% water.” Hydration supports health and keeps your body functional. But don’t drink empty calories disguised as hydration supplements. You must avoid these energy drinks and flavored beverages while continuing to drink pure H2O. Only drinking water has some nutritional value. If water isn’t available, quench your thirst with some unsweetened drink. Hence, you should fulfill your hydration requirements with tea/coffee.
In 2015, The Guardian called New Zealand the “third fattest country in the world” as Kiwis battle obesity in the form of a nationwide epidemic. According to the New Zealand Health Survey – conducted during 2019 and 2020 – around one-third of adults (aged 15+) were obese. But why is obesity a problem in a country so developed? Experts suggest that processed food is cheaply available in the market, and people don’t know how to make healthy eating decisions. Healthy eating involves drinking plenty of water, eating more starchy carbohydrates, and cutting down on fatty/sugary meals. Ensure that you’re working out properly while austerely following a diet plan designed around your bodily needs.