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Top 11 Nutrition Tips for Everybody

Ms. Ayesha Nasir

3 min read

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Proper nutrition is very important for your physical and mental well-being. Unhealthy food doesn’t only put your health at risk but your life too. Consuming junk food, going on fad diets and not maintaining a balanced and nutritious diet can damage your health overtime. Here are the top 6 nutrition tips that would benefit everybody.

1- Consume More Nuts

Nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients. Here’s how they help you:

  • Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.
  • About 10-15% of the calories in nuts aren’t even absorbed in the body, and some evidence suggests that they can boost metabolism.
  • In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates

2- Coffee is a Friend and Not a Foe

Coffee has been unfairly demonized: it is actually very healthy and beneficial for you, here’s how:

  • Coffee is high in antioxidants
  • Studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes
  • Coffee helps with Parkinson’s disease, Alzheimer’s and numerous other diseases

3- Take Care of Your Gut Health with Probiotics and Fiber

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.” These gut bugs are incredibly important from all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases.

A good way to improve gut health is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber.

4- Don’t Overcook or Burn Your Meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients. Overcooking the food destroys it’s nutritive benefit.

5- Take Vitamin D3 If You Don’t Go Out In the Sun A Lot

Gone are the days when people use to go out in the sun and where it would actually be beneficial. Now, neither the climate nor the depletion in ozone layer allows for that. If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health, such as:

  • Improved bone health
  • Increased body strength
  • Reduced symptoms of depression
  • Lower risk of cancer

6- Track Your Food Intake Every Now and Then

The best way to know whether or not your diet is healthy or whether or not you are consuming proper nutrition is to track your food intake. There are plenty of mobile apps on the market for that.

7- Don’t drink sugar calories

One of the most fattening items that you can consume are sugary drinks. The reason is that the calories from solid food are measured in a different way by the brain than the calories form liquid sugar. Therefore, you consume more calories when you drink soda.

Obesity, type 2 diabetes, heart disease, and a lot of other heart problems are all strongly linked with sugary drinks.

Other than that, there are some fruit juices that might be just as bad as sodas, as their sugar contents are almost the same. The limited number of antioxidants in the fruit juices do not cancel out the harmful effects of sugar.

8- Get enough sleep

It cannot be emphasized enough on the importance of a quality sleep.

Problems like insulin resistance, appetite hormonal imbalance, reduced physical and mental performances, can all be caused by poor quality sleep.

Moreover, weight gain and obesity are strongly linked with poor quality of sleep. According to a study, insufficient sleep resulted in an 55% increased risk of obesity in adults. This number jumped to 89% for children.

9- Drink some water, especially before meals

Numerous benefits come from drinking plenty of water. One is that it can boost the number of calories you burn.

It can increase metabolism by 24-30% over 1-1.5 hours, according to two studies. If 8.4 cups (2 liters) of water is drunk each day, the mentioned percentage can amount to 96 additional burned calories.

To drink water before meals is the optimal time. According to a study, weight loss is increased by 44% if drinking 2.1 cups (500 ml) of water is drunk 30 minutes before a meal.

10- Do some cardio

One of the best things for your mental health and physical health is doing aerobic exercise, also known as cardio. Particularly, cardio is efficient at targeting belly fat. Belly fat basically builds up around the organs. Considerable enhancements in metabolic health are a result of reduced belly fat.

11- Use extra virgin olive oil

One of the healthiest vegetable oils is virgin olive oil. Heart-healthy monosaturated fats and powerful inflammation fighting antioxidants are found in this oil.

It benefits heart health in many ways. People with extra virgin olive oil consumption have a lower chance of death from heart attacks or heart strokes.

In order to know more about the right kind of diet for you, you can book an appointment with top Nutritionists in Lahore, Karachi, and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT person for all your queries and a proper diet plan.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a Dietitian practicing in Lahore. Ms. Ayesha Nasir has the following degrees: M.Phil Food and Nutrition, B.S Home Economics and has 5 years of experience. You can book an appointment with Ms. Ayesha Nasir by calling us or using the 'book appointment' button. Ms. Ayesha believes that a healthy diet is more than half of what constitutes good physical health. She thus tries to make the public aware about some basic healthy diet principles.
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