As part of the fitness industry, we always like to remind everyone about the importance of maintaining a healthy, balanced lifestyle — and that includes eating right as well as exercising regularly.
We’re excited to share some of our health and nutrition tips — especially since a healthier, happier lifestyle is within everybody’s grasp. Here are 10 steps to take to improve your nutrition and overall health.
1. Eat your fruits and veggies
Sounds obvious, doesn’t it? Nonetheless, many Americans fall short in getting their five servings of fruits and veggies that the Center for Diseases (CDC) recommends everyone consume.
In fact, CDC shares that “eating more fruits and vegetables adds nutrients to diets, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight when consumed in place of more energy-dense foods.”
2. Consume dark green, leafy plants several times a week
These include kale, Brussel sprouts, broccoli, arugula, spinach, and more. The United States Department of Agriculture (USDA) provides great tips on how to incorporate leafy greens into your diet: creating interesting salads; adding toppings or garnishes for soups, and even using dark greens as a nutrition boost in a stir-fry.
3. Include berries in your diet
Go for the deep reds, blues, and purples nature offers and let the antioxidant effects of these berries cleanse your body of toxins. Common sources of antioxidants are the acai berry, blackberries, raspberries, blueberries, and cherries (which is technically a flavonoid that acts as an antioxidant).
4. Fermented foods are your friends
Believe it or not, that pungent smell coming from the kimchee is actually a sign that it’s good for you. Kimchee, sauerkraut, and other fermented cabbages are packed with probiotics that maintain the balance of good and bad bacteria in your gut.
Eating Well shares seven great fermented foods to add in your diet including yogurt, kefir, and miso.
5. Consume more yellow and orange superfoods
Yellow and orange foods offer amazing benefits for your body such as boosting your immune system, promoting healthy joints, and lowering LDL (bad) cholesterol.
From the standard cantaloupe, carrots, oranges, and peppers, to mangos, pumpkins, sweet potatoes, and yellow squash, these are excellent food choices to add variety while fostering a healthier lifestyle. The dishes you make don’t have to be boring, and you can get as creative as you want.
6. Invest in a juicer
Let your imagination run wild! Combine yogurt with your favorite berries or fruit. You can also experiment by adding in leafy green vegetables for an extra nutritional kick (and an extra dash of flavor).
7. Reduce your intake of refined sugars and processed foods
By taking the steps above to eat more plant-based foods, you’ll automatically reduce your intake of refined sugars and processed foods. Instead, you’ll find yourself filling up on foods packed with essential vitamins, minerals and other nutrients.
8. Consume more “good” fats and eliminate “bad” fats in your diet Monounsaturated and polyunsaturated fats (healthy fats) help lower the risk of heart disease and stroke, increasing your body’s level of good cholesterol (HD) and decreasing its level of bad cholesterol.
Meanwhile, stay away from foods high in trans fats (like fried foods) and saturated fats (such as fatty meats and whole milk dairy products).
9. Drink lots of water
As we all know, 60% of our bodies are composed of water. Each day, we lose water through normal bodily functioning such as bowel movements, sweating, and urination. That water needs to be replenished through proper foods and fluids.
The Mayo Clinic reminds us that the rule of drinking 8 ounces of water eight times a day is a good goal for most people — but the need may vary from individual to individual.
10. Incorporate regular exercise into your daily routine
Along with practicing good nutrition and drinking plenty of water, regular exercise in your routine is a must. For convenience, it’s a great idea to invest in a workout app from which you can access your workout at home.
With the right fitness app, you’ll achieve workouts that create results. Coupled with this step-by-step change in your eating habits, you’ll have the chance to achieve the healthy lifestyle that good nutrition, proper hydration, and regular exercise provide.