Leonardo Olive Oil January 10, 2017 Cooking with Olive Oil, Health and Nutrition 111 Views

When it comes to start eating healthy, every day is a good day. However, there can’t be a better day than the
New Year to set our dietary habits on a healthier track, especially if you know how to stick to resolutions.

Make a healthy beginning this year with these 7 healthy eating practices :-

1. Know Your Fats

  • Replace saturated and transfats with polyunsaturated and monounsaturated fats
  • Emphasise on polyunsaturated fats from sources, including nuts and fish
  • Use healthy cooking oil rich in monounsaturated fatty acids (MUFA) for cooking purposes. And olive oil can be a great choice due to its 75% MUFA content.

2. Grab the Right Carb

  • Limit consumption of carbohydrates that are rapidly digested, including white flour, white rice and sugary drinks
  • Add whole grains (including barley and brown rice) whole fruits and vegetables, beans, and nuts
  • Consume at least 6 servings of whole grains a day

3. Pack the Protein Punch

  • Make sure at least half of your protein intake comes from plant-based sources, including beans, nuts, seeds, whole grains, fruits, and vegetables
  • The rest can be taken in from other sources, such as fish, eggs and poultry

4. Load up on Fruits and Vegetables

  • Aim for at least 5 servings of fruit and vegetables per day; 9 a day would be ideal
  • One serving of a dark green leafy vegetable per day is a must
  • Add variety and color; a red fruit or vegetable and yellow or orange fruit or vegetable
  • Fresh is best, especially if it is local

5. Low-calorie hydration, Water is the Standard

  • Hydrate yourself with low-calorie liquids; nothing can beat water
  • Consume coffee and tea only in moderation (with only a small amount of milk or sugar)
  • Consumption of sugar-laden drinks, such as sodas, fruits drinks, and sports drinks, are dangerous
  • Alcohol should be consumed in moderation

6. Meet the daily recommendations for vitamins and minerals

  • Know your daily recommended dietary allowances (RDAs) and make sure you meet them
  • Supplements can be advised in case you fail to get them from regular food

7. Staying Active Means Staying Healthy

  • Expending calories is as important as the quality and quantity of calories consumed
  • 30 minutes of physical activity, such as brisk walking, is recommended for at least 5 days a week.

Source: Willett WC, Skerrett PJ. Eat, Drink, and Be Healthy: the Harvard Medical School Guide to Healthy Eating. New York: Free Press; 2005