Baby Steps to a Healthy Diet

Most people live their unhealthy habits quite well. From ordering the same foods from a favorite restaurant, buying junk from the grocery store, and preparing unhealthy meals every single day. These are all familiar routines and, in the wrong way, comforting. However, staying on the same route could take you to a sickly road. Hypertension and diabetes are very common these days and it is so alarming since a lot of people are getting them. You have to admit that there’s at least one person you know who suffers either condition. There is a need to kick off these nasty habits so you can finally start having a healthier life.

What Should be Done First?

In the journey towards a healthier lifestyle, the first thing to do is to recognize where you are wrong. Take a moment to literally measure the problem. Check your weight and see how unhealthy eating could either pack up extra pounds or keep your weight below normal. Consider having your blood pressure taken. Years of eating high cholesterol food may have raised your levels significantly. You may also want to have blood tests done to check for blood sugar level, and other important parameters. You will only see how serious the matter is once you are able to gauge how unhealthy you truly are.

Healthy Eating for a Beginner

Deciding to switch to a healthy diet is a smart move. For a beginner, there is a need to distinguish first what is real food. Anything processed is not real. Even canned fruits that say it’s all natural can’t be trusted. After all, there are preservatives that keep them “fresh” for months. Food is real only when they came from their natural state. Meaning, real foods are those that harvested in the ground, came from the ocean, roam the land, or has flown through the air. Those that came from the drive- through, vendo machine, or when it’s packed tightly with plastic means that they are not good for you. Therefore, the most important thing to remember when trying to be healthy is to always be smart with food choices.

To start with a healthy, balanced diet, you can try to prepare your very own eat well plate. You may want to fill in a plate with at least a serving of fruit or vegetable, starchy food like pasta, rice, or bread, then add a bit of healthy meat such as fish or egg. When you are just beginning to this type of plate, expect some feelings of upset because you are not used to it. Of course, this should be a gradual process so go ahead and treat yourself just a small amount of fatty of sugary food like a slice of your favorite dessert.

Be more mindful of what you are having for meals. Food labels are there not as decorations. Take the time to read them and don’t be surprised at what you will see. Most of the times, none of the ingredients listed are something that you recognize. They add a lot of unfamiliar chemicals to make the chips you love to munch on, or the drink you like to have for snack. This should serve as a wake-up call and encourage you not to get sad about giving up such junk.

Be specific on what you want to achieve. Whether it is for losing weight or you just want to live healthy, keep it as your primary reason for doing better with meals. There are a lot of options on how to do it too. You may plan on having healthier breakfast every day, or have fruits as snacks. Why not stay home and cook fresh meals rather than go out for fast food? Even though it means a lot of hard work on your end, you can consider it not as a sacrifice but rather as a gift to yourself.

Once you are able to adjust to a healthier food group, it is now time to teach you how to stick with your decision. Sticking to healthy food choices is possible if you are able to recognize its benefits. You may have observed some changes in your body, for sure. Notice how light you feel, how easier it is to breathe while doing physical activities, and how happier you are since you started having fruits and vegetables in your plate. These should serve as good signs and should motivate you to go on. Little by little, you can kick off the bad habit of unhealthy eating when you see the great changes.

Health Foods for Middle Aged People

Known as the prime of life, the age 40 to 65 years old is perhaps one of the most celebrated periods of man’s development. By this time, you would already have a very stable job, a stable social relationship, a growing business, and the peak of your physical and mental performance. You have attained the pinnacle of a healthy mind and body. Unfortunately, by the time you reach the half-century mark, you state of health will slowly start to decline. Your skin will start to sag. Your hair will start to turn grey or white. Your heart will become more troubled. You will begin forgetting things. Of course, you will say it’s all a part of aging. However, even aging requires some form of grace and dignity.

While you are still in the prime of your life, you may want to start investing in better health for your middle adulthood. You may want to start visiting and scouring the different Melbourne health food stores for the different and most appropriate food items for middle aged individuals. It is important to recognize that when you turn 50, your body will no longer be as efficient as it used to be. Some vitamins and minerals can actually become more important around this time because of the deteriorating status of your vital organs, primarily your brain, the heart, kidneys, and the liver as well as other major organs of the body.  Here are some healthy foods that you would want to include in your middle aged diet.

Lean Fish

Forget the lean meat as lean fish is clearly a better option. With greater amounts of omega 3 fatty acids as well as an excellent source of lean protein, lean fish such as trout and salmon should give you the protection required by your aging heart. If cannot gain access to fresh lean fish, there are fish oil supplements at your favorite health food store.

Milk and Milk Products

This is especially true among women approaching their menopausal stage. Because of the absence of estrogen, bones tend to be not able to absorb calcium more efficiently. This leads to brittle bones which can result in a host of musculoskeletal disorders such as fractures, osteoporosis, and osteoarthritis, among others. Among men, the impact might not be that significant. Nonetheless, bone tissue degradation do occur in men albeit through a different disease process. Just make sure to get the healthier versions of milk and milk products so as not to take on unnecessary unhealthy fat into your body. Always go for low fat milk and yogurt. Additionally, calcium supplements can help you beef up on your calcium needs.

Whole Grain, Fiber-Rich Foods

Fruits and vegetables should form a big part of your middle aged diet. Remember that as you grow older your glucose metabolism may no longer be as efficient as it used to. As such, instead of including simple carbohydrates in your diet, go for the more complex ones especially those high in fiber so that the bulk will not be absorb by your body and converted into glucose. Additionally, the increased bulk brought about by fiber rich foods helps your digestive tract to be more efficient in its peristaltic activity. This simply means you will be passing more stools to prevent abnormal accumulation of toxic substances in your gut.

Legumes and Lentils

Beans and soya are excellent sources of protein which you will need to help facilitate cellular and tissue repair. Instead of going for high-fat high-protein meats, legumes and lentils are a better alternative. Include tofu, soya milk, and soya beans in your diet for that added protection against certain cancers. More importantly, blood sugar levels are better controlled with lentils on the diet.

Tomatoes

Rich in lycopene, middle aged individuals can benefit from the antioxidant properties of tomatoes. These vegetables have been shown to lower the risk of stroke and the incidence of prostate cancer among middle aged men.

Banana and Oranges

Potassium is needed to maintain cellular integrity particularly in the control of blood pressure. Including bananas and oranges in your middle aged diet can significantly reduce the incidence of high blood pressure. However, this is more significant if the diet is also reduced in salt.

There are other healthy foods for middle aged men and women. If you want to learn more, you can visit your favorite health food store for more information.