Healthy eating: nutritionist suggests 6 effective ways to maximize nutrition


Nutrition and health go hand in hand. After all, it is food that fuels every cell in the body and helps build endurance and muscle strength. As such, it is possible to optimize the diet to maximize health, said Dr. Irfan Shaikh, Head of Medical, Scientific and Adult Nutrition Affairs for Abbott’s Nutrition business.

Plus, it suggests some simple ways to improve your nutritional choices by incorporating a variety of foods and essential nutrients in your diet.

1. Say no to skipping breakfast

Breakfast is your chance to recharge and start the day strong. However, it is also the most common food that can be missed. Studies have shown that a Good breakfast it is extremely beneficial for your body as well as heart health. Eating a full meal in the morning helps replenish nutrients that have been consumed while you slept and becomes your energy booster to start the day.

Cereal, eggs, dairy, whole grains, fruit or nuts – the options for a quick and easy healthy breakfast are endless.

2. Opt for nutrient-dense foods

Choosing foods that are high in nutrients, such as fruits, vegetables, whole grains, low-fat or fat-free dairy products, is a good way to fuel your body. Protein-rich foods like eggs, cottage cheese, beans, lentils, and almonds are other great choices with nutrients that support energy and nutrition needs.

The key is to choose a variety of nutrient rich foods in all food groups. Developing healthy eating patterns not only gives you energy, but can also help prevent obesity, heart disease, high blood pressure, and type 2 diabetes.

3. Make smart food choices; opt for a balanced indian diet

Nutrients like carbohydrates, proteins, fats, and micronutrients like vitamins and minerals play a key role in strengthening the body from within. when you follow a balance dietthat includes intake of all of the above in an optimal range, reduces the risk of nutritional deficiencies and associated chronic diseases, as you age.

A balanced diet is one that gives your body the nutrition it needs to function properly. A low-salt, low-fat diet rich in fruits, vegetables, and fiber is ideal for building physical and mental strength and agility. Avoid jumping on the fancy diet trend bandwagon and opt for a healthy, high-protein Indian diet that consists of lean protein instead of regular meat. That means eating more chicken, fish, beans, chickpeas, eggs, dairy, and tofu. To keep energy levels up, choose complex carbohydrates over simple sugars, eat more vegetables, grains, and fruits, and stay away from drinks and foods with added sugar.

There are situations where eating a complete and balanced diet may not be possible every day and may become the cause of the loss of certain nutrients. In such scenarios, one can opt for supplements like Guarantee to help meet their nutritional intake needs. Guarantee is a balanced formula that contains high-quality protein, 11 immune-supporting nutrients, and bone-building nutrients like calcium and vitamin D. These nutrients help increase muscle mass, provide energy, support digestive health, and increase appetite. immunity.

4. Increases hydration

Water makes up 60 percent of the human body, so don’t let your levels drop. Losing just 1 to 2 percent of your body fluids can lead to fatigue and cognitive problems.

The easiest way to stay on top of your hydration. Drink water regularly. Focus on getting most of your fluid intake from water, but enjoy low-sugar teas or milk for a change.

An easy way to gauge hydration status is to look at the color of urine: the darker the urine, the more likely a person is to be dehydrated.

5. Control your caffeine intake; choose to regulate instead of delete

It’s no secret that caffeine it can make you feel more energetic. But in your quest for a morning pick-me-up, it’s also important to think about the other nutrients you’re putting into your body. Many sweetened and flavored coffee drinks contain sugar, calories and fat, but drinking coffee straight isn’t the only option.

Some milk-based coffee drinks contain little or no fat and no added sugar. For example, a nonfat latte serves caffeine along with some protein, calcium, and vitamin D.

6. Listen to your body; eat when you are a little hungry and stop when you are a little full

As simple as it sounds, using your own body’s hunger signals can take your energy the farthest. After all, both too much and too little fuel can cause power drops.

On a scale of 0 to 10 (where 0 is as hungry as you can imagine and 10 is painfully full), try to start eating around 4 and stop eating around 6. This can help spread your nutrient intake across throughout the day to keep your energy levels more stable.

Three full meals will give you energy, along with one or two snacks per day. It’s a good idea to keep convenient, nutrient-dense snacks like nuts, fruit, and string cheese nearby for when you get hungry.

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