We all know that health is wealth. It is really important to take good care of our health. Like me, most of us neglect our health and get into health issues. Obesity, heart problems, high B.P, and sugar are the most common health issues ….. with age it is really important to maintain our weight and stress level…….Last few years I gained a lot of weight due to my negligence or maybe because of a high-stress level or maybe P.M.S…whatever was the reason…. but now I thought in the right direction and realized…..the sooner the better. I am not a nutritionist so I am following a diet plan which my dietitian has prescribed….. she enlightens me about the different needs and requirements of our body which I thought I should share with you all.
A healthy diet gives you energy, supports your mood, maintains your weight, and can be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you can enjoy life.
What is the cause?
The main cause of health issues depends on what we eat and how we eat ….it all depends on our lifestyle. These days we are leading a very unhealthy lifestyle by consuming tinned food, processed food, aerated drinks, and lots of caffeine ….all these things add sugar to our diet, and this sugar converts into fat and gives us stress.
As I was very confused I asked my dietitian and she explained to me…….
Many women consume more sugar and refined carbs than what is prescribed as healthy. But reducing the amount of starches, candy and desserts is only part of the solution. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, frozen dinners, and many foods labeled “low fat” or “reduced fat.” All this hidden sugar contributes zero nutrients but lots of calories that can cause mood swings and wreck a healthy diet plan …
Few Tips/Steps Towards Healthy Lifestyle:
- Slowly reduce the sugar in your diet a little at a time. You’ll give your taste buds time to adjust and be able to wean yourself off the craving for sweets and sugary food.
- Replace refined carbs with complex carbs such as oatmeal, brown rice, beans, fruit, vegetables, and other high fiber foods. You’ll feel fuller, more satisfied, and have more energy.
- Check labels and opt for “sugar-free” or “no added sugar” products. Use fresh or frozen ingredients instead of canned goods, and avoid fast food meals.
- Don’t replace fat with carbs. Manufacturers often replace healthy sources of saturated fat, such as whole-fat yogurt, with low-fat versions that are packed with sugar or artificial sweetener to make up for the loss in taste
- Avoid soda, energy, and sweetened coffee drinks. One can of soda contains 10-12 teaspoons of sugar and around 150 calories. Switching to diet soda isn’t the answer, as an artificial sweetener can trigger sugar cravings that contribute to weight gain. Instead, try switching to carbonated water with lemon or a splash of juice.
- Eating foods high in dietary fiber can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and even help you lose weight. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you eat less.
- By regulating your blood sugar levels, fiber can help avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
How to add more fiber to your diet:
This was the biggest question that always comes into my mind That how to add more fiber in our diet for a healthy gut. I always feel that we Indians eat lots of fiber in our food then what is the requirement to put extra? But then my dietician told me that it is not sufficient. Women aged 18 to 50 need at least 25 grams of fiber per day; women over 50 a little less, at least 21 grams per day.
- Good sources of fibre include whole grains, wheat cereals, barley, flaxseed, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears.
- Try starting your day with high-fibre cereal, or adding wheat bran, flaxseed, and fresh or dried fruit.
- . Snack on fruit and vegetables. Choose recipes that feature these high-fibre ingredients, like veggie stir-fries or fruit salad.
- Bulk up salads by adding nuts, seeds, kidney beans, peas, or black beans. Add more fibre to soups and stews by adding barley or lentils.
How Can Diet Helps:
Diet can play an important role in alleviating symptoms of PMS such as bloating, cramping, and fatigue.
- Boost your calcium intake. Several studies have highlighted the role calcium-rich foods—such as milk, yoghurt, cheese, and leafy green vegetables—play in relieving PMS symptoms.
- Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
- Cut out caffeine and alcohol. Both worsen PMS symptoms, so avoid them during this time in your cycle.
- Eat foods high in iron and zinc. Some women find that foods such as red meat, liver, eggs, leafy green veggies, and dried fruit can help ease the symptoms of PMS.
- Add essential fatty acids to your diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or flaxseed eases your PMS symptoms.
- Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.
- The most important thing which I got to know was about starving …..starving is not at all a good decision to lose weight because starving slows down your metabolism, increases fat storage, increases sugar cravings and all this causes binge eating more so instead of starving eat wise and drop size.
I have learned a lot about good nutritive food, with ages I learned how to save nutrition in food and how to make healthy yet tasty food so I thought of sharing all my diet recipes with you all ….try to imbibe these in your daily diet and stay fit and healthy …..keep smiling…
DISCLAIMER: The information provided above has been collected from various sources on the internet and I do not claim the authenticity of the aforementioned content. The same is only advisory in nature.
This will help you:)
Finally, I would like to suggest you few more posts from my blog:
Hey,loved the entire write up! Very informative, happy to see I could pass on some of my knowledge to you too, and well you are already pretty aware of a lot of things about eating healthy! Keep the great work going! Wish you all the best! – Vriti
Thanks dear ???
Thanks dear ???