Feeling strong, fit and both physically and emotionally healthy is essential to living a happy and fruitful life. Almost every adult has memories of being told what to eat and what not to eat as a child. But as we grow older, these decisions are entirely up to us. Unfortunately, some people don’t make the healthiest food and lifestyle decisions, as they often consume a lot of unhealthy, processed foods that are thought to be linked to an array of health issues. What is even more alarming is that poor diet has played a role in one out of five deaths globally. Are you planning on weaning yourself off unhealthy meals by taking charge of your nutrition? Then these tips should help.
- Keep track of your daily energy intake
Consuming too many calories from energy-dense, low-nutrient foods is thought to be a significant cause of body fat gain. An adult male needs an estimated 2,000 to 3,000 calories a day, depending on his size, weight, level of activity, etc. The estimated calorie requirements of an adult female range from 1,600 to 2,400 a day. While we’re all different with varied dietary requirements, there are calorie counter websites and apps that may help to get you on the right track. However, if you are planning on losing weight, consult your healthcare provider for a well-informed opinion tailored to your needs.
- Shop for healthier options
Once you have a clearer idea of your daily food and energy requirements, it is time to get healthier food. It can be tempting to reach for a carbonated sugar-packed beverage when it is readily available in your refrigerator, making it very difficult to practice healthy eating habits. So, the best place to start taking charge of your diet is in the supermarket. Ensure that you select as many whole, unprocessed foods as possible to give yourself different healthy options. When shopping for more processed food, take the time to read the nutrition label first to know what you are paying for. With fruits and veggies, the fresher, the better, and the best places to get them are at farmer’s markets. The produce sold in farmers’ markets is usually organically produced from farm-to-table, making them more nutrient-rich. In supermarkets, this may not be so for all the products sold.
- Nutritional supplements
The best source for all your nutritional needs should come from a varied, balanced diet rich in whole plant foods, complex carbs, complete protein and healthy sources of fat. But, depending on your age, nutritional needs and lifestyle, you may need to rely on dietary supplements to make up for what you need. In addition to that, it can be tough sometimes to get a completely balanced diet from the whole foods you eat alone. In this case, multivitamin supplements could be your best option. However, it is vital to conduct thorough research about any supplement before using it. Fortunately, in this modern age of technology, information is readily available on different online platforms. There are also several courses in nutrition that you can take up online to equip you with all the knowledge you need. Again, it is essential to first consult your doctor or healthcare giver before using specific nutritional supplements.