7 Nutrition Rules to Live

When you fuel properly, you have more energy, sleep better, enhance your recovery after practices, games and improve your overall performance.Many people think proper nutrition is complicated but here are few eating habits that will improve the way you eat, feel and look.

1. Skip processed food

Avoid fries, sodas, candies etc.They are associated with an increased risk of obesity, diabetes, metabolic syndrome, digestive issues, allergies and cardiovascular problems.

2. Eat mostly plant-based

Making vegetables and fruits the main focus of your diet will transform your health. You don’t have to be a vegetarian to eat more vegetables. Whatever our diet is, you should consume plenty of Vegetables every day. A plant bases diet has been linked to decreased body mass index, blood pressure, blood lipids and a slower mental decline. It also helps to prevent coronary artery disease and cancer.

3. Eat healthy fats

Don’t avoid fats completely. Fatty acids are important for proper function of every single cell in your body. The healthiest fats you can consume are the unsaturated fats. They help to reduce bad cholesterol and blood pressure. Omega-3s, a type of polyunsaturated fat, can’t be produced by your body. It’s important to get it from high-quality food sources. They help to build your cell membranes, improve brain function and produce hormones.

The best sources of omega 3s include walnuts, sardines, salmon, shrimps and soybeans. Other sources of healthy fats you should add to your diet include are avocado, fatty fish, almonds, peanuts and pumpkin seeds.

4. Eat each meal until you are satisfied, not stuffed

Eating more when you are satisfied can make you gain weight and lead to obesity. Overeating causes bloating, weight gain and discomfort. You need to listen to your body and become aware of your levels of satiety. Once you are not hungry anymore, stop eating. Save the leftovers for later instead of overeating.

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5. Don’t Diet

Don’t deprive yourself of food, go on liquid diets to lose weight or stop eating for days. Diets often put your body at risk by depriving it of the necessary nutrients it needs. Instead of dieting, focus on including more foods that will aid in weight loss in your diet.

6. Don’t rely on multivitamins

Studies have found that multivitamins are ineffective for people even for those that have nutritional deficiencies. In fact, supplementation with vitamin A, beta-carotene and vitamin E may increase mortality.

7. Drink plenty of fluids

Drinking of plenty of water is vital to stay healthy. By drinking 1.5 to 2 liters of water per day, you will help to flush out toxins from your body, aid waste elimination by helping the fiber in your digestive system move faster, keep your cells hydrated and promote weight loss.

You don’t necessarily need to drink 8 glasses of water per day. It’s ideal you drink water and consume watery foods as well. Some of the most hydrating foods include watermelon, cucumber, celery, tomatoes and pineapple. By drinking water during the day, you can curve your appetite.

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