Eating heatlhy can improve your life!
Eating well provides us with the nourishment, nutrition, and energy that we need to stay active and live healthy lives. However, it can be hard to keep up with daily, health-conscious routines. Sometimes, it’s easy to grab a candy bar instead of an apple. Sooner or later, we see our health start to decline from poor exercise and bad eating.
Since Salter Nursing wants our students to stay healthy and happy, we are offering tips that promote healthy eating!
Follow these six steps to improve your eating habits:
1. Fill up on leafy greens
Leafy greens like spinach, kale, and arugula helps to boost your immune system. These “super foods” are rich in antioxidants and vitamins which help maintain your health and protect your skin and eye sight. Leafy greens fit well with many other food groups. When you purchase green vegetables try to buy them in large containers so you can divide them into pre-planned meals for the rest of the week.
2. Get plenty of vitamin C
Vitamin C is a great nutrient for warding off illnesses and keeping our immune systems strong. It can help prevent cancers, eye diseases, and help maintain healthy skin. It’s also a great nutrient for a healthy heart. Remember to include vitamin C in your daily diet. Good sources of the vitamin can be found in red peppers, potatoes, citrus fruits, and green vegetables like kale, Brussel sprouts, and broccoli.
3. Drink water
Avoid drinking sweetened and carbonated drinks. You can avoid added sugars that do not help maintain your health. Instead, drink at least 64 ounces, or 8 glasses, of water each day. Drinking water helps cleanse your body of toxins and unwanted waste. Water will balance out your appetite so you will feel fuller during the day which can help you avoid overeating. Purchase a reusable canister or water bottle so you can fill it up with free tap water while you’re on-the-go. Plus, it’s better for the environment!
4. Slowly eat smaller portions
Eating smaller portions slowly can help control your appetite. It helps your body process foods easier. You can maintain portions by estimating how much you should eat with your eye or use a measuring cup. Look at the serving size on the container to see the size of a typical meal. For good portion control, most food measurements should be about the size of your palm. When you want to snack, make sure your choices are healthy. Try dark chocolate or pretzels. But remember to only eat a small handful at a time. You can also help manage your portions by putting your meals into small containers.
If you eat slowly, you’ll eat less and your body can process your meals better. It typically takes 20 minute for your stomach to send the signal a the brain that lets it know your full. When you eat slower, you may even enjoy the meal more.
5. Eat a healthy breakfast
A healthy breakfast is an essential part of a healthy diet and, perhaps, one of the most important meals of the day. It is the meal that energizes your mind and body so you can prepare for the day ahead. According to the American Dietetic Association, you should start the day off right by eating a healthy breakfast consisting of whole grains, fruit, and lean proteins. Your hunger cravings will be satisfied and it may even prevent you from overeating.
Here are some nutritious breakfast foods you can eat at home or on-the-go:
- Whole grain cereals
- Peanut butter
- Non-processed ham
- Grilled or baked turkey
- To-go sandwich: two slices of turkey with low fat cheese in a tortilla or whole grain English muffin
6. Avoid processed foods
Avoiding the temptation of processed foods can be hard. If you pass by a convenience store or fast food restaurant while you're hungry, you may get cravings. Processed foods have ingredients that have been altered from a natural state. When you go shopping, ask yourself if the food you’re eating is natural—can it be grown or raised? Many processed foods include harmful chemicals that could cause health problems over long periods of time. Genetically modified foods have also been linked to diabetes, liver damage, and poor brain function. Go natural with your meals.
These tips for eating healthy will benefit your mind and body in the long run. Why not start thinking about your future and sticking to a healthy routine? Once you get into a habit of healthy eating, you may find that your overall health has improved and you feel happier. Maybe you'll even appreciate those less frequent snacking hours more!
Salter Nursing provides career-focused advice, student tips, and health and wellness articles in our weekly blog. If you’re interested in applying to one of our three healthcare training programs, contact us today to learn more!