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Jan 27, 2021 By Pooja Singh

Small Steps for Big Wonders

Good health depends on the healthy choices you make. Be it weight loss or a healthy lifestyle, all require a little bit of commitment and a change in lifestyle. So here we are, with 10 changes you can put into action today for great results. Make these small dietary changes without the radical revamp of your lifestyle.

Add Up Fruits and Veggies

By now, we all know the necessity to consume fruits and vegetables and how important they are for the most basic body functions. The reasons are simple they are packed with vitamins, minerals, and adequate amount of fiber, which helps the body to fight with heart disease, high blood pressure, some cancers and whatnot. Your daily goal should include 2 cups of fruit and 2.5 cups of veggies. Minute replacements in your diet can help you achieve that goal! Veggies in our favourite pasta, smoothies for caffeine, delicious salads and soup are few alternatives to add them in your diet.

Good Fats over Bad Fats

There are so many misconceptions about fats. We often see people telling to eradicate fats from the diet in order to lose weight. This myth needs to be busted as we don’t need to get rid of fats but only refrain from eating saturated and trans fats as it raises cholesterol levels which leads to heart diseases. Focus more on plant-based foods such as olives, seeds, avocados that are filled with healthy fats.

Never Skip Your Breakfast

The most important meal of the day- breakfast is vital to get the required energy to start your day and also to lose weight in a balanced way. Even if you belong to the ‘no time for breakfast gang, you can still grab some yoghurt, fruits, sandwich or bread with some healthy toppings.

Balancing Blood Sugar Levels

A balanced meal plan should also focus on the glycaemic index, plate method and carb counting because the controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP. This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with a high glycaemic index.  Jaggery is another alternative that certainly has more nutrients than sugar because of high molasses content, which is removed while preparing refined sugar. Not only sweet but packed with numerous qualities, honey has fewer calories and fewer amount of fructose and glucose in it.

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Regulating Portions

Researches have shown that we tend to eat less when we use smaller dinnerware. This will help us to some extent. Also, the portions should be consumed as per your body requirement.

Add Nuts and Seeds

Dry fruits or nuts are best known as energy bombs as they are filled with an intense amount of nutrients. They are one of the healthiest replacements to refined sugar, and they are an excellent way to satisfy your cravings. A fistful of Nuts is a healthy snack is an extremely dynamic option to stay fit and keep a check on your different ailments.

Fiber Check

Fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases.

Multinutrient legumes

Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous.

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Eating the right amount of Carbs    

Our favourite pasta, pizza, noodles and cookies are all part of an unhealthy diet and act as a catalyst to those extra pounds. Carbohydrates are important but one needs to study the good and bad carbs and include them in our diet accordingly. A limited intake of carbs will not only fulfil your cravings but will also keep you fit and healthy.

Drink sufficient water It helps in maintaining the balance of body fluids as our body is composed of about 60 per cent water. Digestion, transportation of nutrients, absorption, circulation, creation of saliva and maintenance of body temperature are some of the functions of these bodily fluids perform.

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