March is Nutrition Month in some countries and to show solidarity, we are celebrating it by sharing ten simple tips that will help you improve your diet and make better food choices. Do check them out below:
1. Don’t eat a meal without protein
Including some protein with every meal can help balance your blood sugar and even maintain a healthy weight.
2. Increase oily fish intake
According to research, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, brain and eye development, and even reduce the risk of cardiovascular disease.
3. Eat a rainbow
By this, we mean you should eat fruits and vegetables. Varying the colour of plant foods can help you get a wide variety of antioxidants beneficial to health.
4. Go nuts
Eating one serving of nuts daily in place of red or processed meat, French fries, or junk food may benefit health and prevent long-term weight gain.
5. Check out herbal teas
The catechins in green, black, and other herbal teas may have antimicrobial properties.
6. Reduce sugar intake
Studies suggest dietary sugar, dextrose, and high fructose corn syrup may increase the risk of cardiovascular disease and metabolic syndrome. Look out for hidden sugars in foods labels with items like fructose, sucrose, and glucose.
7. Eat varied meals
Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their required nutrient intake.
8. Consume fibre
Fibre can help improve blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes. You can get enough fibre in your diet by eating whole grains, vegetables, beans, and pulses.
9. Make meals with extra virgin olive oil
This benefits the heart, blood pressure, and weight, according to a 2018 health report. You can include extra virgin olive oil in your diet by adding it to salads or vegetables.
10. Embrace healthy fats
Not all fat is bad. You only need to limit your intake of saturated fats and avoid trans fats. You can replace these with unsaturated fats which can be found in foods like avocado, oily fish, and vegetable oils.
Nutrition is essential to good health and making small changes to your diet can improve your overall wellbeing. Also remember that exercise, stress management and adequate sleep are just as important as what you eat or drink.