What to Eat to Help You Live Longe and Healthier
Introduction
You might think that living a healthy life means eating nothing but salads and working out every day. But that's not the case! According to registered dietitian Abbey Sharp, there are five eating habits that can help you live a longer, healthier life.
In her article for HuffPost Canada, Abbey shares the five eating habits she swears by, backed by scientific research. Here are a few of our favorites:
Enjoy your food. Eat mindfully and don't deprive yourself of the foods you enjoy.
Fill up on plant-based foods. Vegetables, fruits, and whole grains should make up the majority of your diet.
Limit processed foods. They're unhealthy and often high in added sugar, salt, and unhealthy fats.
Get enough protein. Protein helps keep you feeling fuller longer and supports muscle growth and repair.
Drink plenty of water. Staying hydrated is key to keeping your body functioning at its best.
Eat Your Veggies and Fruit
It's no secret that eating your veggies and fruits is good for you. They're packed with antioxidants, vitamins, minerals and other nutrients that help keep you healthy. In fact, according to a study published in the Journal of American Medical Association, people who eat more vegetables and fruits tend to live longer than those who don't.
So how do you make sure you're getting your daily dose of veggies and fruits? One way is to make sure they're a regular part of your diet. Try to include a variety of different fruits and vegetables in your meals and snacks throughout the day. And if you find it hard to eat them whole, try blending them into smoothies or juices.
Another way to get your veggies and fruits is through supplements. If you're not able to get your daily recommended intake of fruits and vegetables, consider taking a multivitamin or supplement that contains them.
How to Eat More Fruits and Veggies
The best way to add more fruits and vegetables to your diet is by including them in every meal.
For breakfast, try oatmeal with berries or a banana. At lunch, have a salad with a variety of vegetables or a veggie wrap. And for dinner, load up your plate with steamed vegetables and a piece of fruit.
It can be tough to fit in all the fruits and veggies you need each day, but it's definitely worth it for your health. Not only do they contain essential vitamins and minerals, but they're also packed with antioxidants, which can help protect your cells from damage.
So make it a goal to include at least one fruit or vegetable at every meal, and you'll be on your way to living a longer, healthier life.
Go Nuts for Nuts and Nut Butters
You've probably heard that nuts are a healthy snack, and that's because they are. Nuts are packed with nutrients, including antioxidants, unsaturated fats, minerals and vitamins. All of these work together to protect your cells and improve your overall health.
But that's not all. Nuts can also help you lose weight or maintain a healthy weight, they can improve your heart health and they can even help you live longer. In fact, one study showed that people who ate nuts every day were 20% less likely to die from any cause over the course of the study.
Another study showed that adding nuts to your diet can reduce your risk of heart disease by up to 30%. So what are you waiting for? Go nuts!
How to Eat More Nuts
Nuts are another great addition to any longevity-minded diet. They're packed with healthy fats and fiber, as well as vitamins and minerals. Eating a few handfuls of nuts each day can help reduce the risk of chronic illnesses like heart disease and type 2 diabetes. Nuts are also a great source of vegetarian protein, so they’re perfect for those who can’t or don't eat meat.
When it comes to how you should have nuts, it's best to keep the seasoning to a minimum—nuts on their own are tasty enough! You can also choose to snack on them plain or add them to salads, oatmeal and yogurt for additional flavor and texture. For an extra crunchy twist, roast your nuts in the oven with a pinch of salt or your favorite spices. Whatever you choose, just make sure you don’t overdo it when it comes to portion size. Nuts are high in calories, but they should still be enjoyed in moderation!
Eat More Meat-Free Meals
Going meat-free can also help you live a longer and healthier life. The protective benefits of plant-based eating are well established for reducing the risk for chronic illnesses like heart disease, diabetes and some cancers. Plus, a more plant-centered diet is an environmentally responsible choice too, considering that the production of animal protein requires more land, water, and other resources to produce than plant proteins.
Think about incorporating more beans, legumes, nuts and seeds into your diet. These are nutrient-dense items that can easily replace the protein typically found in meat dishes and still provide a good dose of vitamins and minerals. There are easy ways to do this by simply swapping out traditional sandwich ingredients like turkey or ham with hummus or black beans as well as adding lentils to soups or salads. So go ahead and give it a try!
Sip Green Tea
Want to find a way to sip your way to a longer, healthier life? It's easy—just brew up some green tea. Studies have found that the polyphenols found in this beverage can decrease inflammation and provide antioxidants that can help protect your cells from damage. Plus, research has shown that drinking green tea could reduce the risk of chronic diseases such as cancer and heart disease.
In particular, one study found that people who drank four or more cups of green tea per day had a lower risk of mortality than those who drank less than two cups a day. So if you're looking for something tasty and healthy, why not give green tea a try? Not only is it delicious, but it may also help increase your longevity and decrease your risk of certain diseases—all without having to leave your kitchen!
How to Drink More Green Tea
Drinking green tea is one of the best ways to give your body a health boost. Not only is it rich in antioxidants, it can also help improve cholesterol levels and reduce inflammation.
If you’re new to green tea, you can start by switching out your regular cup of coffee for a cup of green tea every morning. If that’s too drastic a change, try brewing a half-caf blend with regular coffee and matcha or green tea powder. This way, you’ll still get the antioxidants while keeping some of your much-needed caffeine kick.
To get even more antioxidants into your diet, you can add matcha powder to smoothies or yogurt as well. Another option is to make a delicious iced matcha latte with almond milk and a natural sweetener like honey or maple syrup. All of these options will give your body an extra dose of love!
Conclusion
So, what can you do to make sure you're eating in a way that will help you live a longer and healthier life? Here are five tips from a registered dietitian:
Eat a protein-rich diet, especially if you're a vegetarian.
Try to create a calorie deficit by eating fewer calories overall, and through exercise.
Follow a paleo diet to reduce your intake of processed foods.
Make sure you're getting enough vitamins and minerals by taking a multi-vitamin supplement.
Be mindful of your portion sizes, and don't overeat.
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