Well-Balanced Diet can never be praised enough. People always say, "Eat healthy to live healthy!". What some people don't realize is that the benefits of having a nutritional diet extend beyond the physical health. The truth is, it also has significant positive effects on your mental health, which is vulnerable from everyday stress.
Avoiding some foods and eating more of other foods will help you deal with stress more effectively. As recent studies point out, eating healthy meals each day can significantly reduce the risk of various mental problems including depression and anxiety.
A balanced diet includes the following:
Experts recommend choosing whole-grain products such as:
Just watch out for those that have added fats or sugars, as they would increase your weight and cholesterol levels. Examples of such to avoid are pastries, granola, crackers and chips.
Fruits and Vegetables
Don't go through your day without having at least:
- two cups of fruit
- two and a half cups of vegetables
These food items are rich in antioxidants that can do wonders in protecting the body from cellular damage brought about by everyday stress.
Meat and Meat Alternatives
Meat is an excellent source of protein. But you need to be careful about your meat selection.
- Go for fish and lean poultry instead of devouring red meat.
- Steamed fish is the much better choice over a fried red meat or chicken.
- Other good sources of protein are tofu, beans and nuts.
Milk and Milk Products
Always choose dairy products that are low in fat or free of fat. If you have lactose intolerance, it would be best to get your calcium from other sources such as cheese, yogurt and soy milk.
Fats and Oils
Fats and oils are important for maintaining good health but should be taken in moderate amounts.
- Always choose healthy oils. Unsaturated fats like canola and olive oil are much better options compared to vegetable oil, shortening and butter.
- Avoid foods rich in trans fats. These include margarines, crackers, cookies and snack items.
Finally, there's water. It's recommended that you take in eight to 10 glasses of water each day to keep yourself healthy and properly hydrated.
Avoid These Diet Habits
(x) Avoid consumption of caffeinated beverages. Soda, coffee, tea, and energy drinks have caffeine that can make you feel more anxious during stressful situations. It's also a lie that these drinks refresh you. The truth is, they cause for blood vessels to constrict that you end up being more dehydrated instead of refreshed.
(x) Don't eat to relieve stress. While healthy food can relax your mind, it's not a good idea to use food as a way to relieve stress, as this can lead to overeating and guilt. Instead, use stress reduction techniques such as getting a massage, doing yoga or breathing techniques, and meditation.