Nowadays, having a healthy diet can be a major challenge. With the proliferation of fast foods and processed products that offer convenience practical for your fast-paced lifestyle, living a healthy life can be difficult. But there are certain things you can do to ensure that your diet protects you from a wide range of diseases. Here are some techniques on how to disease-proof your daily diet.
Stock Up On Fiber
One of the first things you need to do in order to protect your body from a host of diseases is to consume plenty of fiber. These include fruits, vegetables and whole grains. These fibers represent the good carbohydrates, which are not only filling and low in calories but also highly nutritious. They also help sweep away fats and toxins from the body to reduce risk of health problems. On top of that, fiber helps in the absorption of vitamins, minerals, phytochemicals and antioxidants. Be sure to take in about 20 to 30 grams of dietary fiber every day.
Keep Your Plate Colorful
A good way to gauge if you're eating right is to look at your plate and see how colorful it is. If you see a myriad of colors that include green, orange and yellow, you're on the safe side. Fruits and vegetables contain high concentrations of antioxidants that protect the body from cellular damage caused by the free radicals. Free radicals are by-products released in the body during the process of oxidation. These elements can harm the body in several ways so it's vital to get rid of them as quickly as possible. Consume five or more servings of vegetables everyday to achieve this purpose.
Limit Intake of Sugary Foods and Refined-Grained Products
When it comes to sugary items, number one on the list is the soda, which you should finally cut down on. Not only are soda drinks high in sugar, they are also rich in fats and calories. It is also best to stay away from white breads and other refined-flour products that don't provide the body with the necessary amount of dietary fiber.
Cut Down on Fat
The worst type of fat is animal fat. It contains high concentration of saturated fat that increases levels of bad cholesterol in the body. Go for lean meats and non-fat dairy products. Opt for skinless poultry and choose the less-fatty breast part of the chicken. The next worst fat is the trans fats, which come from hydrogenated vegetable oils that are commonly used in fast foods and processed food products that you find in grocery shelves. Avoid buying processed food items and opt for those that you need to prepare from scratch. If this is not convenient for you because of your daily schedule, a good trick would be to cook for the whole week on a weekend and freeze those meals. You can simply re-heat these dishes every night. This technique isn't only healthy but also cost-effective.