Nutrition experts say that the foods you eat can help you feel better in the short-term and the long-term.
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.
Here are some tips to create healthy habits that help you to feel your best
- Seek out foods rich in vitamin B12 and folic acid (folate).
These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias. Sources- kidney beans, chicken, romaine lettuce, salmon, broccoli, chia seeds, pumpkin seeds.
- Enjoy fruits and vegetables in a big way.
Fruits and vegetables are packed with key nutrients and antioxidant phytochemicals, which directly contribute to your health and health-related quality of life.
- Eat selenium-rich foods every day.
Selenium is a mineral that acts like an antioxidant in the body. antioxidants helps in feeling better and minimizing bad moods. Sources-
Beans and legumes, Lean meat, low-fat dairy foods, Nuts and seeds, Seafood.
- Get a daily dose of vitamin D.
Recent studies showed an association between low serum levels of vitamin D and higher incidences of four mood disorders: PMS, seasonal affective disorder, nonspecified mood disorder and major depressive disorder.
- Creating healthy habits by eating well balanced diet.
- Choose Water- Set a goal to drink water instead of sugar-sweetened drinks.
- Eat Slowly and Mindfully- Eat slowly. Take the extra time to pay attention to what we are eating and how much.
- Eating wholegrain foods such as brown rice, wholemeal bread and rolled oats can help reduce the risk of developing heart disease and diabetes. They can also help with weight management because they keep you feeling full longer and reduce the need for snacking.
- Eating breakfast every day.
- Sleeping seven to eight hours every night.
- Choosing healthier snacks such as a piece of fruit or a handful of unsalted nuts.
- Brisk walking at least 20 minutes every day or 150 minutes per week.
The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products.
Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body.
Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.