How to eat healthy?

Taste Preference & your Health

How to eat healthy? Well, It appears that humans even though they are sentient by design need coaching in terms of whatever they do to get the best possible results. In other words, you are a programmed species. When it comes to eating, you make a whole lot of problems, simply because of the fact that most of you don't know how to eat healthy. You are not supposed to eat whatever you like to the greatest possible extent. Actually speaking, you are what you eat. The way you eat can affect even your children or grand children. The nutrition level you have during pregnancy can affect your kid. The way you eat is so important that it can alter your DNA and modify your  children's DNA. 

When to eat: Most of you follow the policy of living to eat rather than eating to live. Promote your Intuitive Eating, which is your practice of having food only when you feel hungry and making choices in terms of whatever food items you should take, according to your inner body wisdom. This is when you wait until you get the signal from your stomach to eat and stop eating when you feel that your stomach is full. Intuitive eating is more effective as you won't have any problems like indigestion, an upset stomach etc. Whatever you have eaten, it takes 6 to 8 hours for your food to reach the large intestine. Digestion is different from people to people but, in general, it takes at least a day to get your food fully digested. If you follow a regularized eating pattern, that is effective. It's good to have breakfast within half an hour after you have got up. You can fix your lunch and supper time according to your convenience. But follow the regularity. Eating three times per day is good and when you eat fewer than three times a day it can lead you to the overeating habits, making you choose unhealthy food items. Irregular eating habits can make you have low energy levels and lower muscle mass and put you at risk for Type 2 diabetes, weight gain and bad cognitive process.

What to eat: This is where you have to be more focused. Avoid processed food items as they are capable of making you a well qualified patient sooner than later. You find processed foods tasty because they are made to be tasty. When you have a processed food item, you also get unhealthy levels of fat, sugar or sodium in such a way that you are at the receiving end of serious health issues such as heart diseases, diabetes, and high blood pressure. Avoid the habit of consuming sugary beverages like packaged soda or juice. Prepare the fruit juices from home if you are crazy for them. Sugary drinks can not only leave you diabetic and obese but can also provide you with life style health issues like anxiety, premature aging and liver damage. Try to include more vegetables, fruit items, small fish items, nuts and grains in your diet. Vegetables and fruits are the rich source of dietary fiber, potassium, folate, vitamin A,  vitamin C etc. These essential nutrients can keep you healthy. The intake of nuts and seeds like pumpkin seeds, flaxseed etc is unavoidable as it makes sure that you get all the necessary vitamins, antioxidants and minerals, needed like magnesium, calcium zinc etc. When you include grains you get benefitted by the nutrients like B vitamins, minerals like selenium, iron etc and a lot of dietary fiber. You are recommended to take small fish items like sardine or mackerel at least twice a week as they are loaded with omega 3 fatty acids, which play a key role both in terms of improving your brain and heart health and reducing the risk of Dementia, Alzheimer’s,  and Diabetes. You are supposed to drink plenty of water, and never wait until your body gives you the signal to drink as it is important to detoxify your system. Include Probiotic food items, such as soft cheeses and yogurt, which contain live bacteria and yeasts that can make you healthy. Try to avoid the consumption of red and processed meats, which can put you at risk for cancer, heart problems, and even premature death. 

How to eat: Everyone of you knows how to eat, but there are some points you should know. Try to eat on small plates. It appears that your food looks abundant on smaller plates, thus tricking your brain to feel that the portion of the food is enough to satisfy your hunger. Always remember that your brain mostly works through misperception. Color contrast between the plate and the food you take may affect the way you eat and people tend to eat less when there is higher color contrast. It's good to drink water half an hour before meals. It appears that your intense cooking practice can adversely affect the nutritional value in vegetables and you are recommended to stir fry or steam the vegetables rather than boil them thoroughly. If you are a non vegetarian, then It's very good to have meats, such as beef, pork, and chicken well cooked before you take, as it can destroy the harmful bacteria and parasites in meats. Always set a limit in terms of how much food you can take. But the research shows that the well cooked meat contains more potential carcinogens called heterocyclic amines (HCAs), comparing to the meat prepared for a shorter time. Many of the cooked food items including, eggs, fish, meats, vegetables and poultry become toxic in four hours. Be careful when you add salt to your diet and too much salt can adversely affect your health increasing your blood pressure and the risk of heart and kidney diseases. Try to pick an oil with the least amount of saturated fat in it, when you cook, like coconut or sunflower oil. Maintenance of a healthy diet not only makes you more energetic but makes you more confident also as it boosts up your spirits in such a way that you take a positive approach towards your life....