In the U.S, a meal loaded with excess calories and bad cholesterol is the norm. Imagine a tasty, fulfilling meal in the cold winter. Your image is likely to have a braised turkey, barbeques, large pizza with extra cheese and freshly baked brownies for dessert.
These classic American dishes are not ideal for daily consumption because a closer look will reveal that it is just meat, flour, cheese and sugar. However, some tweaks can make these dishes to be healthier. The widespread problem of obesity called for immediate modifications in diet.
This article is a guide to making some modifications in your diet to reduce the overall calorie count and avoid associated problems.
Add fish in your meat preference
Instead of loading up on bacon and red meat, try including more fish in your diet. They are much lighter, allowing you to feel active. Meats such as hotdogs and sausages are filling but come with an increased risk of some medical conditions. Fish is low in calories and has essential omega-3 fatty acids. These acids help prevent certain types of cancers, rheumatoid arthritis - a form of inflammation. Fishes are a rich source of protein, riboflavin, iodine, zinc, magnesium, calcium and potassium.
Include vegetables and pulses
Your existing diet might fulfil all your nutrition needs, but you are missing out some significant components if your diet is low on vegetables and pulses. They are antioxidant-rich, and often do not need as much time and effort to cook. For example, a bowl of boiled sprouts needs only salt and water. They relieve your hunger without making you feel heavy and add their unique flavor to the dish.
Eat whole, organic grains
The fad with whole grains is nothing but a repetition of history. Bread and cakes were traditionally highly fibrous and somewhat hard until we started processing our harvest. White rice caused a widespread vitamin B12 deficiency when it first introduced itself to the masses. To this day, brown rice and other organic foods are considered healthier than their processed counterparts.
Brown bread and whole wheat pasta reduce the risk of certain cancers, heart and respiratory illnesses. The taste might get some time to get used to, but the health benefits are worth the adjustment. Whole grains are also associated with fat reduction in the core area.
We are all fond of some creamy hot cocoa, but it is time to cut down the calories. Dairy products are rich in vitamin D, but they come with high-fat content. Using low-fat dairy products does not cut down on the essential vitamin, but reduces the risk of cholesterol. It is hard to admit, but cheese and other dairy products made from whole milk are almost always tastier. However, these are your cheat meals, not regular food.
Snacking is usually advised to people who struggle to gain weight, but it is also applicable to people who want to lose weight. Snacking is an ideal way to intake nutrients which are lacking from your regular diet. Have a jar of different dry fruits nearby, eat fruits every day. Switch regular pringles for some baked vegetable chips. It is also an ideal way to familiarize yourself with eatables you need but does not like.
No, we are not asking you to replace table sugar altogether, but using Manuka honey sometimes is healthier. Artificial sweeteners do not taste exactly sugar because they often have an additional flavor to them. Most people switch to stevia pills, or agave nectar after they are diagnosed with diabetes, however, an early start could prevent the condition altogether. If you have a sweet tooth, it is time to get comfortable with low-calorie sweeteners.
Our food preferences are a result of evolution, and all humanity has received the shorter end. We have evolved to prefer high-calorie foods because our ancestors experienced food shortages for millennia. Several developed nations today have a surplus of food, and the heavy diet causes more harm than good in such circumstances.
The key to good health is balance, and our strong preferences for certain eatables disrupts it. Try to include as many new things in your diet as you can, and your health should be okay.