Healthy foods.

*Healthy foods*

A healthy diet is not strict dietary restrictions, remain abnormally thin, or depriving yourself of the foods you love. Rather, it is about feeling good, have more energy, improving your vision, and stabilize your mood. If you feel overwhelmed by all the tips contradictory nutrition and diet out there, you are not alone. It seems that for every expert who tells you a certain food is good for you, you will find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, healthy diet and is also good for the mind and the body.

How healthy diet affects the mental and emotional health?

We all know that eating right can help you maintain a healthy weight and avoid health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked a typical diet full of red and processed meats, takeaway, takeaways and sugary snacks, with higher rates of depression, stress, bipolar disorder, anxiety and West. Eating an unhealthy diet can even play a role in the development of mental health disorders, such as ADHD, schizophrenia disease and Alzheimer's, or the increased risk of suicide among young people.

Eating more fruits and vegetables, cooking meals at home, and reduce your intake of fat and sugar, however, may help improve mood and reduce the risk of mental health problems. If you have already been diagnosed with a mental health problem, although eating can even help manage your symptoms and take control of your life.

Then he showed certain foods or specific nutrients have a beneficial effect on mood, it's your overall diet is more important. This means that switching to a healthy diet should not be an all or nothing proposition. You do not have to be perfect and you do not have to completely eliminate foods you like to have a healthy diet and make a difference in the way people think and feel.

Healthy Eating Tip 1: Prepare for success

To set yourself up for success, think about planning a healthy diet as a series of small manageable steps, like adding a salad to your diet once a day instead of a big drastic change. As small changes become habit, you can keep adding more healthy options.

Prepare more of your own meals. Cook more meals at home can help you take charge of what you eat and better monitor exactly what is going into your food.

Making the right changes. When cutting the consumption of unhealthy foods in your diet, it is important to replace them with healthy alternatives. The replacement of animal fats with vegetable fats (like switching butter with olive oil) will make a positive difference in your health. Changing animal fats for refined carbohydrates, if (like changing your bacon breakfast for a donut) will not reduce your risk of heart disease and improve your mood.

Simplify. Instead of being overly concerned with counting calories, think about your diet in terms of color, variety and freshness. Focus on avoiding processed and packaged foods and opting for fresh ingredients.

Read the labels. It is important to be aware of what is in their food manufacturers often large amounts of sugar and salt in packaged foods, even foods that claim to be healthy hide.

Focus on how you feel after eating. This will help promote new healthy habits and tastes. The healthiest food you eat, you will feel better after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous or drained of energy.

To drink plenty of water. Water helps eliminate toxins and waste systems, however, many people go through life tiredness, lack of energy, headaches and causing dehydrated. It is common to mistake thirst for hunger, so staying well hydrated also will help you make healthier food choices.

Healthy Eating Tip 2: Moderation is the key

Any healthy diet key is moderation. But what is moderation? In essence, this means eating as much food as your body needs. You should feel satisfied at the end of a meal, but not luxurious. Moderation is also a question of balance. Despite what fad diets would have you believe, we all need a balance of carbohydrates, proteins, fats, fiber, vitamins and minerals to maintain a healthy body.

For most of us, moderation also means eating less than they do now. But that does not mean eliminating foods you like. Eat bacon for breakfast once a week, for example, could be considered moderation if you follow a healthy lunch and dinner, but not if you follow with a box of donuts and sausage pizza. If you eat 100 calories afternoon chocolate, balance by subtracting 100 calories from your dinner. If you are still hungry, filled with extra vegetables.

Try not to think of certain foods as "off limits". When you ban certain foods or food groups, it is natural to want more food, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy food and do not eat as often. As you reduce your consumption of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. The parties have recently soared. In the restaurant, choose an entry instead of an entrance, a divided dish with a friend, and do not order supersized. At home, the visual cues can help with portion sizes, their portion of meat, fish or chicken should be the size of a deck of cards and a half cup of mashed potatoes, rice or pasta is the size of a light bulb Traditional. If you are not satisfied with yourself at the end of a meal, add more leafy green vegetables or fruit complement the meal.

Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to your body has had enough food, so eat slowly.

Eat with others whenever possible. Besides the emotional benefits, allowing you to model healthy eating habits for their children. Eating in front of the TV or computer often leads to overeating blind.

It is not enough that you eat, but when eaten

Breakfast and eat small meals throughout the day. A healthy breakfast can boost your metabolism while eating small healthy meals (instead of the standard three large meals) keeps your energy.

Avoid eating at night. Try to eat dinner early and fast 14-16 hours until breakfast the next morning. Studies suggest that eating only when you are more active and gives your digestive system a break every day can help regulate weight long.

Healthy Eating Tip 3: Load up on fruits and vegetables colors

Fruits and vegetables are low in calories and rich in nutrients, which means they are full of vitamins, minerals, antioxidants and fiber. Focus on eating the recommended minimum of five servings of fruits and vegetables daily and naturally fill you and help you reduce your consumption of unhealthy foods. A serving is half a cup of raw fruits or vegetables or a small apple or banana, for example. Most of us have to double the amount we currently consume.

Try to eat a rainbow of fruits and vegetables every day as fruits and deeply colored vegetables contain high concentrations of vitamins, minerals and antioxidants. Add berries breakfast cereal, eat fruit for dessert and snack on vegetables like carrots, peas or cherry tomatoes instead of processed snacks.

Green. Diversify beyond lettuce. Kale, mustard greens, broccoli and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc and vitamins A, C, E and K.

Sweet vegetables. Natural sweet vegetables like corn, carrots, beets, sweet potatoes, yams, onions, squash and-add healthy sweetness to your meals and reduce your cravings for added sugars.

Fruit. The fruit is a tasty and satisfying filling fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Healthy Eating Tip 4: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, whole grains, especially sustainable energy. Whole grains are rich in phytochemicals and antioxidants, which help protect against coronary heart disease, certain cancers and diabetes.

What are healthy carbs and unhealthy carbs?

Healthy carbohydrates (or good carbs) include whole grains, beans, fruits and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin stable.

Unhealthy (or bad carbs) are foods carbohydrates like white flour, refined sugar, and white rice that have been stripped of All-Bran, fiber and nutrients. They are digested quickly and cause spikes in levels of blood sugar and energy.

Healthy Eating Tip 5: Enjoy healthy fats and avoid unhealthy fats

Good sources of healthy fat are needed to nourish the brain, heart and cells, as well as your hair, skin and nails. Foods rich in certain omega-3 fats can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

Monounsaturated fats, vegetable oils such as canola oil, peanut oil and olive oil and avocados, nuts (such as almonds, hazelnuts, walnuts and), and beans (like pumpkin, sesame).

Polyunsaturated fatty acids, including omega-3 and omega-6 fatty acids, found in fatty fish like salmon, herring, mackerel, anchovies, sardines and fish oil supplements with cold water. Other sources of polyunsaturated fats are sunflower, corn, soybean, linseed oil and nuts unheated.

Reduce your diet:

Saturated fats, found primarily in animal sources such as red meat and whole milk dairy products.

Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods and other processed foods with partially hydrogenated vegetable oils.

Healthy Eating Tip 6: Reduce sugar and salt

And creating weight problems, excess sugar causes energy peaks and has been linked to diabetes, depression, and even increased suicidal behavior among young people. Reduce the amount of sweets and desserts you eat is only part of the solution that sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen meals , low-fat foods, fast foods, and ketchup. All this contributes to a lot of empty calories your body gets what it needs natural sugar in food.

Sodium is another ingredient often added to foods to enhance flavor, even if your body needs less than one gram of sodium per day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss and erectile dysfunction. You can also aggravate the symptoms of bipolar disorder.

Healthy Eating Tip 7: add calcium for bone health

Your body uses calcium to build bones and teeth stay strong as you age, send messages through the nervous system and regulate heart rhythm. If you do not get enough calcium in your diet, your body will take calcium from the bones to ensure normal functioning of the cell, which can lead to osteoporosis.

Recommended calcium levels are 1000 mg per day, 1200 mg if you're over 50 years. Try to get as much food as possible and use only calcium supplements at low dose to make up any shortfall. Limit foods that deplete calcium in your body (caffeine, alcohol, soft drinks), exercises with weights, and get a daily dose of magnesium and vitamins D and K nutrients that help calcium do its job.

Healthy Eating Tip 8: Develop perspective protein

Protein gives us the energy to get up and go and go. While too much protein can be harmful for people with kidney disease, recent research suggests that most of us need more high-quality protein from sources other than red meat and dairy products, especially as we age.

Tip nine healthy food: Bulk Fiber

Consuming foods rich in fiber can help keep you regular, reduce the risk of heart disease, stroke and diabetes, and help you lose weight. Depending on your age and sex, nutrition experts recommend eating at least 21-38 grams of fiber per day for optimal health. Many of us do not eat half that amount.

In more natural and unprocessed food general, the more it is high in fiber.

Good sources of fiber are whole grains, grains of wheat, barley, oats, beans, nuts, vegetables like carrots, celery and tomatoes and fruits such as apples, berries, citrus and pears.

No fiber in meat, dairy products and sugar. Refined or "white" foods, like white bread, white rice and cakes were all or most of their fiber removed.

An easy way to add more fiber to your diet is to start the day with a whole grain cereal or add bran, unprocessed grain to your favorite cereal.