Image by EU Humanitarian Aid and Civil Protection
In Burundi, nutrition is one of the sectors that need further strengthening. Here, women teach each other how to prepare nutritional meals. EC/ECHO/Martin Karimi
Proper nutrition is more complicated than eating more fruits and vegetables. Good nutrition is worth the work, though. There is so much research that you need to do. Are you ready to do what it takes? No matter what your answer is, this article will show you how to get started.
It’s very important to eat enough calcium rich foods every day. Such foods include milk, cheese, dark green leafy vegetables, sardines, dried beans, soya milk, and nuts. The health of your teeth and bones depends on an adequate supply of calcium. Calcium deficiency can cause a brittle bone disorder called osteoporosis. Having brittle bones is extremely painful and reduces the amount of freedom you have in your life.
If you eat lots of canned meat or other foods, you can take in too much sodium. Too much sodium leads to high blood pressure and heart disease down the line, so look at the nutrition labels of canned foods and processed foods. To keep them fresh, processed meats are often preserved in salt solutions, so including these in your diet may mean you are taking in too much sodium.
Try getting rid of unhealthy foods in your kitchen to avoid unhealthy snacking. Instead, replace them with healthy snacks, such as low-fat microwave popcorn, fresh vegetables, frozen vegetables, canned beans, canned diced tomatoes, whole grain wraps or pita pockets and similar healthy foods.
Eating oatmeal for breakfast can provide you with a great start to your day. When you eat oatmeal in the morning it will keep you full.
You should use fresh fruit in place of processed fruit juice. There are generally sweeteners added to the juices, unlike the fruit that has natural sugars. In fact, some fruit juices have more sugar than a soda. Fruit has nutrients such as fiber and vitamins that help you stay healthy and prevent deadly diseases.
Whole grains are important to incorporate into your diet. People who consume a lot of whole grain are in better health than people consuming a diet high in refined carbs. Replace regular pasta, bread, and rice with whole-grain versions. Whole grains give you a lot more fiber and other nutrients your body needs than refined or bleached bread products.
Even with limited time on your hands, you still need to eat healthily. You should be cooking most of your meals in your own kitchen. By doing this, you will not have to cook each night, yet your family can enjoy a nutritious meal each evening.
Foods with trans fat should be avoided at all costs. Eating foods with trans fats is a ticket to developing heart disease. Consumption of trans fats affect the levels of good and bad cholesterol levels adversely. It increases levels of LDL (bad) and decreases levels of HDL (good) within your system.
Including nuts in your diet is a nutritional option as long as the selections that are made in them are right. Half a cup of almonds will give you plenty of protein and fiber.
An aid to any diet is to have a partner to work with towards mutual goals. Whether it be exercise or diet, having a companion to motivate and support you makes it easy to reach the goals that you set for yourself.
Avoid eating sugar-filled breakfast cereals or feeding them to your children. These kind of cereals don’t have just sugar, they have preservatives and chemicals also, including trans fats. A preferable option for breakfast is oatmeal.
Now you can probably see that good nutrition is much more than “an apple a day”. A willingness to learn and ability to commit are necessary for diet success. Apply the tips from this article to help you do this.