Nutrition is the science that gives nutrients to the human body for growth, maintenance, and reproduction. It is a diet of human beings that determined by the availability and palatability of food.
Here 7 nutrition tips is given which is actually Evidence-Based.
1. Get enough sleep
Get enough quality sleep because one of the important benefits of it is that no one can be overstated.
It is more important than diet and exercise, which we all are doing in our day-to-day life.
Poor sleep lead to insulin resistance throw your appetite hormones and decreases your physical and mental performance.
Poor sleep is the strongest risk of a person for obesity and future weight gain.
Many doctors and experts are saying that poor sleep leads to an increased 89% risk of obesity in children and 55% in adults.
2. Eat Healthy Food
Eat healthy food like green leafy vegetables and fresh fruits which good for our health.
This food give us strength and help us to keep up our body. It also helps us not to suffer from types of disease such as asthma, diabetes, obesity, heart disease, and all sorts of disease.
Many doctors and experts says that who eat most fruits and vegetables then they live longer. These food has more fiber, vitamins, minerals and all sorts of antioxidants.
3. Eat Fruits
Fruits is the world’s most popular health food and they test incredibly. Fruit is easy to add to our daily diet and it does not require preparation.
Apples has more amount of fiber, vitamin C, and various other antioxidants.
Apples are fulfilling and easy to consume when you are hungry between meals.
Bananas have more amount of potassium and it is the main reason that Bananas are the world’s best source of potassium.
Bananas has more vitamin B6 and fiber and they are convenient and portable.
C. Other fruits
Fruits like Avocados, which are different from most fruits because they has healthy fats instead of carbohydrate.
Blueberries are very delicious and it is also most powerful source of antioxidants in the world.
Oranges are very popular due to its vitamin C content and it has a huge amount of fiber, antioxidants and tastes incredible.
Strawberries are low in calories and carbohydrates but highly nutritious. It has more vitamin C, fiber and manganese and they are the most delicious foods in existence.
Fruits like cherries, grapes, mango, kiwi, grapefruit, lemons, pineapples, melons, olives, peaches, pears, plums, and raspberries are also healthy fruit.
4. Eat green leafy Vegetables
Vegetables is the world’s most concentrated sources of nutrients. There many different types of vegetables is available in nature and it is healthy also.
Asparagus is a popular vegetable and It has more vitamin K but it is low in carbohydrates and calories. Garlic is a healthy vegetable and it has allicin, a bioactive compound with powerful biological effects.
Another vegetable is Bell peppers which come in three colors red, yellow and green. They have more antioxidants and vitamin C and they are crunchy and taste very sweet.
Carrot is extremely tasty and crunchy and it is a popular root vegetable. It has more nutrients such as fiber and vitamin K. They have more carotene antioxidants, which have many benefits.
Cucumber consists mostly of water and it has less carbohydrates and calories. It has many nutrients in small amounts including vitamin K.
Broccoli has more amount of fiber, vitamin K and vitamin C. It has protein in decent amounts compared to other vegetables.
Cauliflower is used to make different types of healthy recipes and tastes pretty good.
Onions are very popular for use in recipes and they have a very strong flavor. They has many bioactive compounds, which have health benefits.
Tomatoes are tasty and they have more nutrients such as potassium and vitamin C. They are technically fruit but usually categorized as a vegetable.
Kale is very popular vegetable and they have more vitamin K, vitamin C, fiber and many nutrients. They are perfect to add in salads and recipes.
Other vegetables are Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips and zucchini, these are also a healthy vegetables.
5. Avoid junk food
Due to junk food, many people are becoming fatter and sicker. It is not good for the human body, especially Chinese food.
It can not have nutrition in huge amounts and they are low in fiber, protein and micronutrients but high in unhealthy ingredients like added sugar and refined grains.
It is engineered to trick people’s minds into eating more than they need, even leading to addiction in some people.
6. Don’t drink sugar calories
Sugary drinks has a huge amount of fat and it is not good for our health and body.
Do not drink it because liquid sugar calories don’t get registered by the brain and calories from solid foods. Hence, when you drink soda then you end up eating more total calories.
Sugary drinks have a very bad effect on your body and it associated with obesity, type 2 diabetes, heart disease, and all sorts of health problems.
Don’t think that fruit juice is good for your body, it is almost as bad as soda. It has a more amount of sugar and has a small number of antioxidants.
Don’t forget the harmful effects of sugar, Keep it in your mind before drinking it.
7. Drink enough water
Drinking enough water has many benefits such as it can boost the number of calories that you burn.
Drinking enough water can boost metabolism by 20% to 30% in 1 to 2 hours. Many calories burn, if you drink two liters of water daily.
Drink water half an hour before the meal and in the Middle and don’t drink water after the meal. Wait for half an hour and then drink water because it is good for your health.