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Make the Most of Your Meals by Eating a Variety of Foods

Make the Most of Your Meals by Eating a Variety of Foods

Proper nutrition is critical for your health. It is important to get a wide variety of vitamins and minerals, as well as a well-chosen selection of proteins, carbohydrates, and fats. And no single food has the ability to give you everything you need.

So, what is the easiest way to make sure your dietary needs are met? Try eating a wide variety of healthy foods!

And you want to do more than simply cover the major food groups. The higher amount of variety within each of those categories means there is a greater chance that you are covering your bases. To help you make wise choices regarding your nutrition, use these tips to help increase the variety in your average meal.

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Focus on Color with Fruits and Vegetables

One of the easiest ways to ensure you are getting a wide range of nutrients is to choose fruits and vegetables with a variety of colors. Different compounds cause the color variances and also indicate that they contain varying selections of antioxidants.

Differing types of antioxidants in foods help keep your body functioning optimally. They fight free radicals, which can damage cell membranes and even affect your DNA. You are exposed to free radicals every day, so keeping a regular influx of antioxidants is important for your health.

Change Up Your Meats

When people think of protein, they normally think of meat first. But the other health benefits you can get from meat varies depending on the type.

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For example, certain kinds of fish are high in omega-3 fatty acids, which are considered one of the good kinds of fat.

Lean poultry, such as chicken or turkey, is lower in saturated fat than similarly sized portions of red meats, like beef. Often, this makes poultry a healthier choice, though any lean portion of meat is better than their less lean counterparts.

This is another area where eating a variety can help ensure you get everything you need without becoming bored.

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Plant-Based Proteins

You can also get protein from plant foods. This includes nuts and legumes, as well as tofu products. Often, these sources of protein are easy to work into a healthy diet and can cut down costs.

For example, beans can be much less expensive per serving than servings of most meats. That means you can get the nutrients you need without having to spend a fortune.

Plant-based proteins can help you add variety to your diet, giving you new tastes to enjoy on a regular basis. You can use sunflower seeds to dress up a salad, or snack on almonds to give you an afternoon energy boost.

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Skip the Juice

Many people believe that juice is a healthy alternative to many other beverages, but actually they can contain a lot of sugar. Also, high-sugar juices don’t have some of the benefits associated with fruits and vegetables, as juices rarely contain any of the fiber. (Fiber is something that helps you feel fuller longer, which can make it easier to avoid overeating.)

In most cases, it is better to avoid drinking your calories, period. There are numerous, no-calorie beverage options, including most black coffees and various teas, that can give you flavor without adding a significant number of calories. In fact, drinking green tea can be seen as a healthy choice and may help lower cholesterol, improve circulation, and may help prevent certain heart-related issues.

With all of the benefits associated with a healthy diet, and how easy it is to get a variety of nutrients with every meal, anyone can improve their nutrition with a few simple changes. So, why not start today? So you can work to a healthier tomorrow.

Featured photo credit: https://www.pexels.com/photo/food-fruits-vegetables-cooking-41123/ via pexels.com

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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