The food you eat, amongst others, affects the energy that you possess. When you eat little or nothing, you have little or no energy, and when you have a balanced diet, you feel recharged. Overeating, however, will give you more energy than you need. This excess energy will be stored as fat which in turn will make you fat. Eating healthy is essential to give you the energy you need to get through the day. The recommended daily calorie intake is 2,500 calories for men and 2,000 calories for women, but most adults still eat way above or below this recommendation. If you are one of these many adults, here are a few ways to improve your eating and drinking habits.
- Take more carbohydrates: The primary function of carbohydrates is to provide energy. Experts recommend that a third of every food contains starchy carbohydrates like potatoes, cereals, bread, pasta, etc. When eating high-fiber foods like pasta, potatoes, or brown rice, do not take off their skin. The skin has high carbohydrate content and can help you stay filled for an extended time. There is a general misconception that starchy food makes people fat, but this is untrue. Research has shown that the carbohydrates from any gram of starch are twice as much as the number of calories. Foods that cause fat include oil, butter, cream, etc. You should watch out for these foods when cooking but ensure that you add starch food to your meal.
- Consume many vegetables and fruits: Fruits and vegetables contain vitamins that your body needs. It is recommended that you eat five portions of fruits and vegetables every day. Five portions a day might seem monumental, but if you add fruit to your three meals and eat two more in between meals, you’re good to go. You can try out several varieties, so you don’t get bored. Fruits and veggies are best eaten fresh, but you can preserve them by freezing, canning, drying, or turning them into juice. If you do not have fruits or vegetables, you can get your vitamins using supplements like iron vitamin gummies. These supplements have your daily vitamin requirement in the right proportion.
- Have more fish: Fish are not only rich in protein, but they also contain vitamins and minerals in large quantities. You must have at least two portions of fish weekly. One portion should be oily fish and can be anything like salmon, trout, mackerel, herring, or pilchards. For the other portion, you can choose a variety of non-oily fish like haddock, cod, coley, tuna, skate, etc. One outstanding attribute of fish is that it can be stored in various ways – freezing, canning, drying, salting, smoking, frying, etc. Not all kinds of fish are edible. Ask your family doctor to know the kind of fish you should avoid.
- Drink water: A whopping sixty percent of the human body is water. This fact explains why it is essential always to stay hydrated. You don’t have to wait until you get thirsty before drinking water. Medical experts recommend having about six to eight glasses of water every day. Start by drinking water when you wake up, then always have water around you so you can meet this target. Drinking water is not enough. You must ensure that you take pure water. You can do this by installing water filters in your house to help you get better water quality. Your water intake will increase when you are exercising or during hot weather conditions because your body will burn more energy at this time. As you drink water, avoid fluids like alcohol and sugary drinks.
- Exercise regularly: Exercise can directly impact how you eat and drink. Your body burns calories when you exercise, so you can watch your weight while eating your balanced diet. Being overweight or underweight can cause several health conditions, but exercise can help you keep your weight in check.
A balanced diet and regular exercise are essential to keep yourself in good shape when it comes to physical health. Reduce your salt intake and ensure that you never skip breakfast. If you follow these instructions, you will see changes in a short time. But if you do not see any changes, ensure to visit your doctor.