How to Eat Right

Eating right simply involves feeding your body the right amount of calories it needs and that depends on how active you are. If you consume more than your body needs, the unused energy will be stored as fat and you will gain weight. If you ingest too little food, you will lose weight, fat and eventually muscle mass. The amount of calories needed to be consumed daily depends on gender and age groups at different levels of activities. Generally, as one grows from an infant to an adult, the amount of calories needed on a daily basis gradually increases with age but around the age of 50, the amount of calories the body needs to maintain its weight begins to reduce as one continues to age. Men and women are advised to consume about 2500 calories and 2000 calories respectively in a day.

Read the Nutrition Label

Look beyond the beautiful packaging of whatever food product you want to buy and make sure you read the nutrition label so that you know what it is made of and end up going for what is nutritionally best for you.

Eat Fish

Eat fish at least two times a week. You should eat both oily fish and non-oily fish. Oily fish are higher in Omega 3 fats (which are rich in vitamin D; reduce inflammation and lower the risk of heart disease, cancer and arthritis) and they should be eaten at least once a week. Non-oily fish have lower fat and this makes it a good choice for people who want to lose weight. Examples of oily fish include herring, salmon, tuna, mackerel, sardines, trout, pilchards and eels. Examples of non-oily fish include cod, black bass, haddock, hake and plaice.

Drink a Lot of Water

Apart from the fact that water helps to keep the body functioning, it also helps to burn calories faster. Drinking enough water after a meal also helps to prevent excessive eating. It is advisable that one drinks 6 to 8 glasses of water in a day. When the weather is hot and during exercise, you may need to drink more water to keep yourself hydrated.

Eat Less Saturated Fat

Too much intake of saturated fat and trans fat increases the risk of getting heart disease because it increases the amount of cholesterol in the blood. Examples of food with a high amount of saturated fat include hard cheese, cake, pies, biscuits, and fatty cuts of meat. Eat more monounsaturated and polyunsaturated fat. Men and women should not consume more than 30g and 20g of unsaturated fat respectively in a day, children below the age of 11 should consume unsaturated less than adults while a low-fat diet is not suitable for children under the age of 5.

Eat Wholefoods

Wholefoods are foods that can be grown. They are unprocessed and unrefined before being consumed. Examples are fruits, vegetables and whole grains. They are better because they are natural and highly nutritious.

Avoid Skipping Meals

Not eating at the right time is likely to make you binge eat or overeat later. Eat regularly to avoid this. Instead of skipping meals to lose weight, just eat right by consuming the right amount of calories.

Eat Less Sugar

Sugary foods (especially those with free sugars) and drinks contain a lot of calories and they cause obesity and tooth decay. A food that has more than 22.5g of total sugar per 100g is high in sugar while those that have 5g of total sugar or less per 100g are low in sugar.

Have a Meal Plan

A good meal plan helps you to easily stick to the goal of eating right. It also saves time and money.

Take It Easy

For those who are just beginning their journey of eating right, it is important to take it easy and ease into the process. As humans, we tend to eat more or binge eat when we try to force ourselves not to eat or deprive ourselves of what we feel like eating at a particular moment. You can still eat whatever food you want as long as you consume the right amount of calories. Once in a while, give yourself a treat and don’t make anything off-limits.

Eat With a Small Plate

Eating with a small plate helps to prevent overeating. It is a method that has been tried and tested and it works, Instead of using a large plate to eat, fill up a small plate instead.

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