Today I am bringing you a guest post from Amy Goldsmith, an Aussie with a passion for healthy living and natural beauty. She is sharing her own healthy nutrition guide to keep eating well simple, and you at your healthiest. Think nutrition is hard? Amy breaks it down into five key points to keep you on track:
All of my adult life I have been trying to follow the advice of many a nutrition expert on eating healthy and staying fit. Some were easy to follow, others were challenging, still others were unrealistic and even in conflict with each other. As a result, I would starve myself, and deprive myself of my mom’s delicious pies. I would stay home alone while my friends went out to our favourite restaurant. Most importantly, I was not satisfied. So I decided to follow my own instincts, and I am happy to say that it worked. In the end, the best diet is the one that makes you feel good, that improves your looks AND your mood.
It is pretty individual, but following these simple tips, you can create a tasty and varieddiet without having to torture yourself.
1. Eat plenty of colourful fruits and vegetables
Why do colours matter? Well, the colours in fruits and vegetables can tell you what kind of natural health-promoting phytochemicals a certain fruit or veggie provide. The orange in sweet potatoes, carrots, or winter squash, is the source of beta-carotene, which promotes vision and immune system.The blue family (think of blueberries,blackberries, cranberries,plums, and red onions), contains antioxidants called anthocyanidins. They have been proven to improve the health of blood vessels. Cruciferous vegetables, like broccoli, cauliflower, brussel sprouts, kale, and cabbage, are thought to have anti-cancer properties, as do red fruits and vegetables that contain lycopene. Lycopene reduces the risk of many cancers, in particular prostate cancer.
2. Add calcium for bone health
Calcium is important for ensuring proper cell functioning and for regulating heart rhythm. If your diet does not provide enough calcium, your body will have to replenish it from your bones, making them weaker, and even causing osteoporosis. Recommended daily intake for adults is 1000 mg of calcium, but if you are over 50, increase that to 1200 mg per day. Dairy products, leafy green vegetables, and beans are rich sources of calcium, so include these in your diet as much as possible. Use calcium supplements if you think that you are not getting enough calcium through your diet.
3. Eat more healthy carbs and whole grains
First of all, know the difference between healthy and unhealthy carbs. The healthy ones are those that deliver plenty of fibre, including whole grains, fruits, and vegetables, especially beans. The carbs that are bad for you are white flour, refined foods, and white rice. They increase blood sugar level, and they are good if you need an instant energy kick-start, but provide no healthy nutrients.
4. Reduce sugar
Sugar that is naturally found in food satisfies your body’s needs. There is no need to add any more sugar to your meals, as you will only be adding empty calories. Sugar leads to weight troubles, and to more serious health problems, such as diabetes. Replace sugary drinks with water, avoid processed foods, cut down on candy, and you will be fine.
5. Watch your salt intake
Adults need about half a teaspoon of salt a day. Anything more than that increases the risk of cardiovascular diseases, including high blood pressure, stroke, or heart attack,as well as kidney problems, and memory loss. If you really like spicy food, try replacing table salt with herbs and spices to improve the flavor. Add more garlic, curry powder, peppers, or cayenne. Reduce the amount of salt you consume little by little until your taste buds get used to almost-salt-free food.
See, it is not that hard to eat healthily! Try these tips and let me know if they worked for you too.
Amy Mia Goldsmith is an Australian literature and biology graduate with a passion for organic cosmetics and healthy lifestyle.
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