Count on these 5 Simple Tips To Stay Healthy and Fit

The idea of health and nutrition has gained much attention and importance as we continue to stay at home amid the pandemic. While people across the globe are trying to make healthy diet and lifestyle changes, it may not always be easy to do so. Moreover, “food fads like fat-avoidant, protein-but-no-carbs, and others, have made it difficult for us to understand the ideal nutrition and diet for our body.

Food averseness, in the long run, may have repercussions and needs to be addressed,” said Rinki Kumari, chief dietician, Fortis Hospital, Bangalore.

Following are some nutrition guidelines:

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Ditch sugary drinks

“This is because while calories in solid foods can be measured, the brain can’t measure calories from liquid sugar,” she said. This results in us eating more calories. “Additionally, sugary drinks are associated with type 2 diabetes, heart disease, obesity, and many other health problems,” she added.

Include nuts

Nuts make us feel fuller for longer, but many fear consuming nuts due to their high-fat content. But it must be noted that nuts are incredibly nutritious despite that. “Rich in magnesium, vitamin E, fibre, and various other nutrients, nuts can help in losing weight and assist in fighting type 2 diabetes, heart disease, etc,” she said.

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Replace saturated fats with unsaturated fats

Fats are important for the proper functioning of the body. However, excessive amounts of the same can negatively impact health and affect the weight along with cardiovascular health. “Different kind of fats can have various health effects, and it is important to keep a few tips in mind that can help us balance our diet,” she said. Check them out below.

Limit the consumption of total and saturated fats, which is often obtained from animals, and completely avoid trans fats. Reading the labels helps to spot the sources.

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Eating fish 2-3 times hebdomadally, with a minimum of 1 serving of oily fish, will contribute to the right intake of unsaturated fats.

When cooking, always boil, steam, or bake, instead of frying. Remove the fatty parts of meat and make sure you use vegetable oils.

Include fruits and vegetables in your diet

Fruits and vegetables are the most important sources of vitamins, minerals, and fibre. Make sure you have enough servings every day.

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Water is the most important element

Whether it is related to your stomach, fitness or even skin, water will always come to your rescue. Did you know drinking enough water can also boost the number of calories one can burn? “Drinking enough water increases the metabolism by 24–30% over 1–1.5 hours and is equivalent to 96 additional calories burned if we drink 2 litres of water every day” she shared.

So, start following these simple tips.

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