Let’s face it, many of us love to chow down. Eating has been ingrained in human culture as a pivotal part of life since the dawn of time. We have come a long way from the hunter-gatherers fighting for survival; from first date dinners to family gatherings with too much food, watching series about incredible chefs to reading online articles how to cook healthier meals – food is an inseparable part of life.
One of the best ways to keep that life long and healthy is to watch what we eat and how we eat it. From getting the right nutrition to using appropriate methods, there are many factors to consider when feeding your face. So sit back, relax, and have a look at our list of tips to eat your way to everlasting health.
Let’s Talk Supplements
Regardless of how healthy you try to eat, sometimes life gets in the way. Maybe you are running late and forgot to pack a solid lunch, or you had a few drinks the night before and only oily food will do the trick. Either way, we are human and are not perfect – so for the times when you can’t get a nutritious meal in; supplements will be there for you. From marvelous multivitamins to targeted nutrients like omega-3; there is a range of vitamins out there to ensure your body gets everything it needs to effectively function. If you are interested in stocking up on some supplements but don’t know where to start, click here for more insight. Sites such as Reviewy offer in-depth information on products and reviews them to save you precious time and money.
Now that the supplements are settled, let’s have a look at the best foods to serve on your plate.
Superfoods are thought to be those ingredients that are nutrient dense and packed with beneficial vitamins, minerals, and other nutrients. If you are uncertain if you are receiving an appropriate range of phytochemicals and antioxidants; a great way to gauge is to eat according to the rainbow. Here is a list of foods for each distinct color, helping you have a more diverse diet:
- Red: raspberries, strawberries, cranberries, tomatoes, chilies, salmon
- Orange & Yellow: Oranges, mangos, carrots, sweet potatoes, lemons, ginger, olive oil, turmeric.
- Green: Dark leafy greens, broccoli, Brussel sprouts, kiwi’s, avocado, green tea, moringa.
- Blue & Purple: Blueberries, blackberries, red cabbage, eggplants, plums.
- White & Brown: Garlic, onions, potatoes, mushrooms, cauliflower, eggs, legumes, nuts and seeds, yogurt, Maca.
Methods Of Cooking
The way in which you prepare and cook your food impacts the nutritional content as well as taste and texture. Fortunately, just as there are many types of ingredients with many beneficial nutrients; there is no one way of cooking that best suits all food. From boiling to broiling, steaming to pressure cooking, microwaving to stir-frying, grilling to sauteing; there are many ways to prepare a meal.
There are certain vitamin-packed vegetables that can lose up to 20% of their nutrient content as well as fiber content when exposed to heat; and when added with large amounts of water, there can be up to 60% mineral loss. The nutrients especially vulnerable to this include vitamin C, potassium, and folate. So when it comes to most leafy greens, citrus fruits, avocados, olive and coconut oil, cultured veggies, and most other veggies – try to keep them as raw as possible to reap the best benefits.
Other foods actually amplify in nutrients when cooked; making antioxidants, beta-carotene, or carcinogen-fighting glucosinolates more available. These foods include:
- Sweet potatoes
Design Your Dishes To Match Your Goals
Your diet is a customizable routine that can be manipulated to serve your particular health goal.
If you are wanting to shed a few pounds, keep an eye out for weight-loss friendly foods such as:
- Whole eggs
- Leafy greens
- Salmon and tuna
- Boiled potato
- Cottage cheese
- Apple Cider vinegar
- Nuts and whole grains
- Chia seeds
If you are wanting to bulk up; focus more on meats such as salmon, skinless chicken thigh, and lean beef. For sides; opt for quinoa and sprouted grain bread. Rolled oats and avocado are also great.
And Finally, Fasting
Intermittent fasting has been receiving increasing exposure for the many health benefits it claims to provide. Intermittent fasting, known as cyclic fasting, is when you do not eat for a period of 14 to 18 hours. Usually done between dinner and lunch the next day, this fasting method has been scientifically supported to offer the following benefits:
- Promoted weight-loss
- Increased secretion of Human Growth Hormone
- Normalized insulin sensitivity
- Decreased rate of aging process
- Supported heart health
So there you have it – from proper supplementation to buying the best ingredients, being selective with cooking methods to crafting your diet to suit your goals, to exercising intermittent fasting; these are a few of the many ways that you can eat your way to everlasting health.