Good nutrition is vital for good health. While this term is all to familiar, the concept isn't so well understood. But what is good nutrition? With all the changing research and trending diets such as vegan, paleo, gluten-free, keto, and others, it's becoming increasingly difficult to make the right food choices. However, if there's one thing we know for certain from all the studies in the field, it's that a good diet can positively affect family health and well-being.
Here are four simple ways you can pack nutrition into your meals to boost your family's immunity and strength:
1. Adopt a Sustainable Eating Plan
Forget all the other diet fads! What's more important is a healthy-eating plan you can stick with. You just need to make smart choices about the food you eat, which means choosing food from different food groups so you get a variety of nutrients. Eating an assortment of whole and fresh foods (i.e., fruits, vegetables, legumes, nuts, seeds, and grains) will benefit your family health and help you lead a more active lifestyle. Fruits and vegetables give you an array of phytonutrients that are beneficial to your body, while whole grains help in digestion and lowering cholesterol.
As a general rule, fill half your plate with vegetables, one-quarter with whole grains and one-quarter with lean protein, and then add a small serving of healthy fats. By experimenting with this ratio, you will learn how different foods affect you and think of ways to strategically pair them so you can maximise nutrient absorption.
2. Know Your Supplements
Under normal circumstances, eating right should keep you on track. As your body ages, however, its ability to absorb nutrients from foods may decrease. This could lead to reduced energy levels and bone strength. The issues might not present themselves in the most obvious manner. If you're not feeling your best, consult with your doctor about nutritional solutions that could help deal with these.
3. Understand Biological Age and Metabolic Age
Biological age is calculated by studying your nutritional patterns, level of physical activity and mental and physical health. An expert in the field can determine your biological age and then recommend lifestyle changes that could benefit your health. Metabolic age, on the other hand, uses your base metabolic rate (BMR) to determine your physical health. If your metabolic age is lower than your chronological age, you are considered healthy. However, if your metabolic age is higher, it's time to change your diet and exercise routine.
An effective way to increase your BMR and burn calories efficiently is to build muscle mass. The higher your muscle-to-fat ratio, the higher your metabolism. Eating foods that are high in protein and rich in fibre also does the trick. Because they're harder for your body to break down, you'll use more calories for digestion.
4. Make Your Health a Priority
Ensure Dreams Survey conducted by Abbott stated metabolic age is affected by body composition and increased body fat and low fat free mass. Our study population across regions on an average was found to be approximately 40 % and more in incidence of obesity indicating low fat free mass among them which affects metabolic age. Additionally, the survey showed that Indian parents often put their own health care needs aside in order to care for their children. Your family will always be most important, but there's no reason you can't consider your own health as the engine that keeps your family running. Your health shouldn't be something you push aside for other obligations. Adopt a health-centric mentality by finding foods that are good for your body and give you energy to keep up with your family while also taking up an exercise routine you actually like.
Remember, it's never too late to take that cruise you've always wanted or to run around the park with your kids or grandkids. Your body doesn't dictate your choices. You do.
Disclaimer: This publication / editorial / article is meant for awareness/educational purposes and does not constitute or imply an endorsement, sponsorship or recommendation of any Products. Please consult your doctor/ healthcare practitioner before starting any diet, medication or exercise.