7 Mind – Blowing Facts About Healthy Eating

7 Mind   Blowing Facts About Healthy Eating

Photo by Michael Stern

If you love making healthy recipes and experiencing new ways of cooking and living, enjoying fresh and tasty foods, you are part of a growing healthy living movement.

Staying healthy includes a balanced diet and getting plenty of exercises. Staying healthy doesn’t have to be difficult either. Just follow these mind–blowing tips that will change your life:

1. Healthy foods don’t stay fresh for a long time

If you can leave some food out of the fridge and it doesn’t spoil, it is probably not good for you. For healthy recipes, you want foods that you can grow or buy organic. You must eliminate preservatives and additives which increase unnaturally shelf life. This means avoiding processed meats, which are higher in sodium and saturated fats and cutting back on cookies, crackers, and pastries that have additives and are made with saturated fats.

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2. Check for fiber content

Fiber is an important part of any healthy diet and you should get most of your fiber from fruits and vegetables. When you go to a supermarket for grains, don’t allow to fool you because on label writes ‘whole grain.’ Read the back side and make sure you are getting at least 2-3 grams of fiber per serving. You should consume at least 14 grams of fiber for every 1,000 calories in your diet.

3. Consume products with less salt

The average American eats more than 3,500 milligrams of salt every day (that is 800 mg more than the upper limit recommended). But most of that salt does not come from your kitchen but from processed foods. To reduce the amount salt in your recipes, you again must read labels. If the salt content of a food is higher than the calories per serving, don’t buy it.

4. Pick quality over quantity

One of the best ways to not overload on calories and enjoy a healthy recipe is to reduce serving sizes. It is recommended just three ounces for a serving of meat, which is about the size of a card deck. The rest of your plate should be filled with vegetables, for a healthy quality meal.

5. Remove fats and cholesterol

You may already know that you must avoid trans fats, but there are also other fats to avoid. On the label, you should look out for partially hydrogenated and hydrogenated fats. For healthy cooking, use vegetable oils and remove the fats that you can notice on your meats and the skin before startling to cook. Higher-cholesterol products like shellfish and liver are tasty and healthy foods, but you must keep an eye on your cholesterol per serving.

6. Eat a lot colorful fruits and vegetables

Fruits and vegetables are nutrient dense and low in calories, which means they are full of fiber, antioxidants, and minerals. You should eat a minimum of five servings of vegetables and fruit daily, and it will naturally fill you up and help you in avoiding processed foods. A serving is half a cup of raw fruit or vegetables, for example.

7. Add high-quality protein to your diet

Protein gives us the life energy, but too much protein can be harmful to people who have kidney problems. The latest research tells us that, especially as we age, we need more high-quality protein. Protein needs are based on weight rather than calorie intake. Adults should consume at least 0.8g of high-quality protein per kilogram of body weight daily. Protein rich food is chicken, fish, or plant-based protein such as soy, beans, and nuts.