In the ever-changing world of diet trends, it can be challenging to navigate through the myriad of eating regimes that come and go. However, some nutritional truths stand the test of time and offer sustainable ways to maintain a healthy lifestyle. Here are five nutrition hacks, backed by experts, that focus on long-term health rather than fleeting diet fads.
1. Convert Starch to Resistant Starch
Neelanjana Singh, Dietitian and Wellness Consultant, emphasizes the importance of transforming regular starches into resistant starches. “Be it bread, rice, or pasta, their starch can be converted to a better version by just following a few simple steps: cooking it in advance, refrigerating it, and then reheating it prior to eating,” explains Singh. This process helps form resistant starch, which is more difficult to break down, leading to a lower spike in blood sugar levels compared to eating freshly cooked starches. This simple yet effective hack can help manage blood sugar levels more efficiently.
2. Don’t Delete Fats
Fats often get a bad rap in diet culture, but Singh advises against eliminating them completely. “Any diet that tells you to avoid all fats won’t take you far,” she says. Fats are essential for our bodies, but it’s crucial to choose the right kinds. Monounsaturated fats (MUFA) and polyunsaturated fats (PUFA) are beneficial, and using a mix of oils with complementary fatty acid profiles can be effective. “For instance, combining mustard or soy oil with a small amount of palm oil, which has 40% MUFA, can be the right approach,” Singh suggests. However, moderation is key, as even healthy oils can be harmful in excess.
3. Prioritize Whole Foods
Zoobiya Islam, Assistant Professor, Nutrition and Dietetics, Sharda University, advocates for a focus on whole foods and nutrient-dense ingredients. “Rather than focusing on rigid meal plans or calorie counting, it’s crucial to prioritize whole foods and ingredients with multiple benefits,” advises Islam. Palm oil, for instance, not only provides healthy fats but also tocotrienols (a form of vitamin E) and beta-carotene, which support vision and immune function. Similarly, leafy greens offer fiber, vitamins C and K, and folate, contributing to digestive health and bone strength.
4. Incorporate Antioxidant-Rich Foods
Including foods rich in antioxidants can boost your overall health. Islam highlights berries as an excellent source. “Berries are rich in antioxidants and vitamins that boost immune function and promote skin health,” says Islam. Adding a variety of colorful fruits and vegetables to your diet can help protect your cells from damage and support overall wellness.
5. Embrace Whole Grains and Lean Proteins
Whole grains and lean proteins are fundamental components of a balanced diet. “Whole grains like quinoa and brown rice offer a good mix of protein, fiber, and essential minerals like magnesium and iron, which are crucial for energy production and muscle function,” explains Islam. Additionally, lean meats such as chicken and fish provide high-quality protein and essential amino acids necessary for muscle repair and growth. By incorporating these nutrient-dense foods, you can ensure a balanced intake of essential nutrients that promote overall health and well-being.
In conclusion, sustainable nutrition is about making informed choices and incorporating a variety of nutrient-dense foods into your diet. By following these expert-backed hacks, you can achieve a balanced and enjoyable approach to eating that supports long-term health. Avoid the pitfalls of fad diets and focus on these timeless nutrition principles to maintain a healthy lifestyle.
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