Trying to feed yourself or your family properly can sometimes feel like a losing game. Kids won’t eat healthy stuff and want sugar all the time, and you may not know what foods to eat or avoid. Fortunately, it isn’t difficult when you know some of the tricks, such as what fats are good for you, sources of minerals, and how to boost your nutrition and vitamin intake.
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Vitamin and Mineral Supplements
It isn’t always easy to include all vitamins and minerals in your diet. However, supplements are an excellent way to make sure you get what you need. Most are tablets, but some are powdered and drinks. Special dietary requirements are also usually accommodated. For example, lactose-free, gluten-free, and vegan essential multivitamin products are available.
Fresh and Diverse Vegetables
Eating vegetables is an excellent source of essential vitamins like B and C. Additionally, minerals like magnesium, potassium, and fiber are present in vegetables. An efficient way of maximizing the intake of vegetables is to eat a rainbow as different colors indicate specific vitamins and minerals.
Organic Meats and Eggs
The vegan movement has never been as popular as it is now. Still, regardless of your choice, the fact remains that meat is an excellent source of certain minerals. Proteins, zinc, and iron are commonly found in pork, chicken, and beef. However, meat should accompany vegetables rather than the other way around.
Oily and Fresh Fish
Fish are bursting with long-chain Omega-3 fatty acids. Fatty acids like docosahexaenoic acid (DHA) are only found in fish and are essential for healthy brain development. In case you are put off by eating fish, some of the best fish that don’t taste “fishy” are salmon, tuna, and several types of white fish. Alternatively, cod liver oil tablets can help with Omega-3 intake.
Beans, Pulses, and Grains
Small yet delicious and valuable, beans, pulses, and grains are excellent sources of iron and fiber. There are almost endless beans and lentils that can be used as a recipe base or accompaniment. Broad beans, chickpeas, and kidney beans are among the most common. Wheat, cornmeal, rice, and barley are common grains, but wheat and barley are sources of gluten.
Manage Your Schedule
Trying to eat a healthy and varied diet is all well and good, but you also need to eat right. Unfortunately, most people overeat and at various times. This is bad for your diet, and portion control is essential for maintaining a healthy weight and the correct sugar levels. Additionally, a schedule prepares your metabolism for food intake if your body and mind know when to expect food.
Know Your Fats
You might think that fat is wrong, but it isn’t. There are various types of fat, and some are dietary requirements for health. There are three main types of fats:
- Monounsaturated fats; liquid at room temperature and found in olive oil, nuts, and seeds.
- Polyunsaturated fats; liquid at room temperature and found in oily fish and various plant oils.
- Trans-fats; harmful if consumed to excess and solid at room temperature. Sources include specific cuts of meat, processed dairy, and baked goods.
While unsaturated fats are less harmful, they can increase bodily inflammation if consumed excessively. Conversely, some trans-fats provide healthy levels of cholesterol when consumed a little. However, overindulgence in trans-fats has been linked to obesity, stroke, CHD, and diabetes.