Daily Dietary Habits for Optimal Health
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Creating daily habits can be tough. However, staying healthy is easier when you have a regular routine. Fortunately, after being mindful of maintaining healthy daily habits, they become second nature.
Healthy dietary habits are a huge part of your wellness. Intaking the proper food, drinks, and supplements can enhance your energy, mental health, and overall well being. So implementing some positive, daily dietary habits can truly be life-changing.
Hydration is Key
You’ve probably heard that the human body is composed mostly of water. Staying hydrated is one of the most important ways to keep your body healthy. Proper hydration can help regulate hunger, sustain energy, and help you focus mentally. So how much water should you be drinking a day to keep your body in prime condition?
A good rule of thumb is about 11.5 cups a day for females and 15.5 cups a day for males. Keep in mind that about 20% of your daily fluids come from the water content in food. However, if you eat salty foods or drink alcohol and caffeine, you might have to drink more to counteract the dehydrating effects of these substances.
There are some great ways you can make sure you get adequate hydration throughout the day. Start your morning off on the right foot with a big glass of water. You can add a squirt of lemon juice for some healthy flavor. Then continue hydrating the whole day.
Take a leak-proof water bottle wherever you go so you are never without a drink. Opt for water at restaurants instead of pop to save some cash and enjoy a healthy choice. Many fitness trackers also give you the ability to track your water so utilize that tool if you find yourself lagging behind in the hydration department. After a few days, you’ll likely find it easy to remember to sip regularly.
Eating Plenty of Fruits and Vegetables
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Since childhood, you’ve likely been told to eat your fruits and veggies. Making sure they are part of your daily meals will give you a well-rounded diet full of nutrients. Plus, there are delicious and easy ways to add fruits and veggies to each meal of the day.
A morning smoothie is jam-packed with nutrition, all in one convenient package. Adding a few fruits can create a delicious blend. Then, toss in a handful of greens like spinach or kale to up the nutritional ante. Here are some yummy combinations that you are sure to love:
- Banana and strawberry
- Kiwi and apple
- Peach and mango
- Pineapple and blueberry
Even if your favorite fruits aren’t in season you can still enjoy an amazing morning treat. Frozen fruits work great in smoothies so you can stock your freezer and be breakfast-ready.
Salads are another awesome way to reach your veggie intake. They can be time-consuming so prepping for the week ensures you’ll be able to grab a nutritious lunch, no matter how busy your day gets. Grab some containers and add leafy greens, your favorite veggies, and a serving of protein to each one. Just keep the dressing separate and add it just before eating.
Carry your healthy eating habits on to dinner and fill half of your plate with vegetables. Keep it exciting and mix your choices up a bit. Experiment with a new heirloom variety or try a veggie you’ve never tasted before. The farmers market is a great place to discover new vegetables that are full of locally-grown nutrients.
Bridge the Gap with Supplements
No diet is perfect. There are likely going to be some nutritional gaps that you need to fill. Supplements are also a great way to get the nutrients you need when you are on the go or in a time crunch.
A protein supplement is a go-to for many athletes and those trying to build muscle, and for good reason. A high-quality blend will contain the correct protein content and combination of amino acids that you need to effectively tone and strengthen. Look for one that’s sugar-free and easy to digest for the best results.
Taking a daily multivitamin is another good way to ensure you are getting all of the nutrition your body needs. It’s not a replacement for a healthy diet, but a fail-safe in case you are lacking in any specific vitamin or nutrient. Work with your doctor to have bloodwork to check for any deficiencies and listen to their guidance on what to supplement.
Don’t Let Slip-Ups Derail You
Inevitably, you are going to have a weak moment and indulge in a less than healthy food option. And that’s ok. Keep in mind that a treat is just that, a treat. Don’t let one indulgence derail your healthy habits altogether.
Whether it’s a special occasion or just a once-in-a-while cheat day, make a genuine effort to bounce back to your healthy habits the next day. It can be tempting to get into an eating rut and put off getting back on the nutritious horse.
Sometimes you find yourself tempted by some expected yet delicious junk food. Don’t guilt yourself for having a reasonable amount. Just make a conscious effort to eat your normal healthy meals for the rest of the day and put it behind you. Having balance and a positive relationship with food is the key to healthy eating.
If you are heading to a party or preparing for a holiday, planning ahead can help keep your healthy eating habits on track. Stock up on healthy versions of your favorite treats. Look for fruit juice-sweetened desserts or filling protein bars to avoid cravings. You’ll still be able to enjoy the festivities while sticking with your nutritious routine.
Maintaining Healthy Eating Everyday
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Healthy eating habits can set you up for a lifetime of nutritional success. Whether you are looking to build muscle, keep extra weight off, or maintain your overall health, nutritious food can help you look and feel great. And as you treat your body to nutritious meals every day, you’ll make healthy eating a habitual part of your day-to-day life!
