7 Secrets to a Healthy Diet to Get in Better Shape
Finding a healthy diet to lose weight and get in better shape may not be as difficult as you think. By following some basic guidelines, you can increase your chances of success and start losing weight in a healthy and effective way. Before you choose a diet, look over these 14 secrets to a healthy diet.
#1 – Eat a Balanced Diet
First off – your diet should contain a balance of substances. If the diet that you are considering completely removes a food group, you may not get all of the nutrients that you need for a healthy body. Certain foods contain disease fighting properties and vitamins or minerals that can improve your health. The best diet will be a balanced one, with a large variety of foods.
#2 – Pay Attention to Portion Sizes
Paying attention to portion sizes can have a major impact on your weight loss. Even if you are eating healthy foods, you may gain weight, if you end up eating too much. Take a look at the serving size, when reading food labels to determine nutritional values. If you are not used to looking at the recommended serving sizes of common foods, you may be surprised by the portion size.
For example, most condiments recommend a serving size of one tablespoon. It is very easy to pour two or three tablespoons of salad dressing on a salad – which could derail your weight loss goals.
#3 – Eat Plenty of Fresh Fruits and Vegetables
Fresh produce provides the healthiest sources of essential vitamins and minerals that your body requires for proper function. Generally, it is recommended that you eat two cups each of vegetables and fruits each day. Pay attention to the color the fruits and vegetables that you buy, as it is often an indicator of what types of nutrients they contain. Make it your goal to eat a rainbow of produce, throughout the day, or at least throughout the week.
#4 – Cut Back on Refined Sugar
Refined sugar, found in white bread, pasta, and the majority of processed foods and candies, have relatively no nutritional value. Foods that are high in carbohydrates tend to have a lot of refined sugar and basically contain empty calories, resulting in weight gain.
#5 – Eat More Fish
Most fish contain unsaturated fats, including omega-3 fatty acids. The majority of Americans have an improper balance of omega-3 and omega-6 fatty acids, both of which are polyunsaturated fats. You should strive for a more equal balance of these two fats, by eating more fish and other foods that contain an abundance of omega-3 fatty acids. This can reduce your risk of cardiovascular disease and heart related issues.
#6 – Get Rid of Trans Fats
Trans fats are modified fats that have been hydrogenated, using a process that involves hydrogenating vegetable oils. Trans fats are normally added to food to increase the shelf life of products, but they have been found to be harmful to your health. Food manufacturers now have to list the amount of trans fats contained in a product on the food label. Consuming trans fats can raise your bad cholesterol and reduce your good cholesterol, causing an increased risk of heart disease.
#7 – Limit Your Consumption of Sodium
Consuming too much sodium can raise your blood pressure and lead to other harmful medical conditions. Most people should consume 2,300 milligrams or less of sodium each day. For people over the age of 50, and people with hypertension should consume 1,500 milligrams or less per day. Foods that often contain a lot of sodium include cookies, junk food, and soda.
Along with a healthy diet, you should do your best to follow these suggestions for a healthy diet. This will be key to your weight loss. By paying attention to what you put in your body, you will boost your chances of reaching the fitness goals that you set.