Eating healthy food is one of the key things leading to a longer and happier life.
But this does not mean always counting calories, following strict nutrition rules, and giving up on your favorite meal. It is more of developing healthy habits that you should adopt in your everyday life.
Eating Healthy Includes:
1. Fruits & veggies
Keep fresh fruits and vegetables always at your fingertips – put a bowl of various fruits at your kitchen table or place them at the center in your fridge to catch your eye all the time.
Have you heard the oldy but goody – an apple a day, keeps the doctor away?
Start your day with an apple, or any other preferred fruit (add banana or fresh berries to your cereal for breakfast). Have fresh veggies for a snack (for example, carrot and celery), and enjoy a delicious vegetable soup for lunch or dinner.
Fresh sliced vegetables can be used as a sandwich filling, or simply make a tasty sauce by mixing and blending them.
Serve colorful and small plates of meals, and sprinkle the salads with some fresh herbs.
Make exceptional attention to the green color, as the green veggies are the biggest antioxidants – the little fellows responsible for anti-aging.
Choose fresh over dried fruits, as dried varieties are often with higher sugar content. The fresh ones are even juicier, which is very good for hydration.
2. Small but powerful grains
Choose wholegrain bread and cereals as these will provide more nutrients and fiber.
Add nuts to salads, cooked veggies, stir-fry recipes, garnish dishes with crushed nuts or use them as a substitute for bread crumbs.
As grains can be consumed as a side or main dish, there are plenty of varieties. A study shows that regular grain consumers have a 39% lower mortality risk than non-consumers, which makes this food one of the key ingredients for longevity.
3. Choose healthier methods of cooking
Baked potato over french fries. Roasted instead of fried.
Whether it is about vegetables, meats, eggs, or any other food, always prefer using healthier options for preparing, in order to preserve the nutrients inside.
Healthier methods include baking, poaching, roasting, broiling, stewing, simmering, slow and pressure cooking.
These methods require almost no fats while preparing, but in case some oils are needed, you can always choose extra virgin olive oil, avocado, or coconut oil.
4. Green tea – the elixir of youth
It is one of the healthiest habits of the Japanese people. Is this the secret of their young look and longevity? Most likely.
A study among older Japanese adults shows that those who drank more green tea were 76% less likely to die during the study period.
Being a very powerful antioxidant, green tea can be used as a coffee alternative, but also in various smoothies, soups, stews, sauces, or marinades. It can be found also in powdered form, called Matcha – a perfectly powerful booster for your drinks and meals.
5. Mediterranean eating style
Considered as a golden standard for living a longer and healthier life, the Mediterranean Diet sounds like summarizing the most crucial habits of healthy eating.
The pattern is very simple – high consumption of fruits, vegetables, herbs, and grains; moderate with dairy products, eggs, and wine, and limit the intake of meat and sweets (preferring fish and seafood instead).
Mediterranean people love lively and colorful food on the plate, reflecting their happy, easygoing lifestyle and stunning local nature.
Adopt their habits of enjoying the food with all of your senses, eat slowly and quality, use mostly fresh spices and olive oil, and live a happy long life!
Yes, it is also a good thing to reach for a daily vitamin supplement, but developing these healthy habits can lead to changing the general lifestyle, increasing energy, boosting immunity, and lowering the risk of potential health risks. So, start even today!
