Today is World Food Day 2019, the United Nation’s Food and Agriculture Organization’s day of action and awareness of the importance of tackling global hunger. Based on the UN’s second Sustainable Development Goal which is #ZEROHUNGER, it is founded on the belief that every human being has the right to food security and proper nutrition and aims to ensure a sustainable future for all. As a company passionate about wellbeing, nutrition is a core component of our service offering. Unfortunately, general nutritional understanding is not widespread, so this October 16th we’d like to take this opportunity to examine what a healthier diet looks like so you can make informed choices for optimal nourishment. Here are our 7 tips to better overall health:
- Give up sugar
Consuming sugar leads your body’s glucose levels to rise and fall which results in mood swings, fatigue, and headaches. Foods that cause your blood sugar to spike also increase the risk of obesity, diabetes, and heart disease. So, the healthy decision is to remove sweet things like chocolates, pastries, and desserts from your diet.
- Limit processed foods
Pre-made, packaged food contains a lot of preservatives and additives that cause havoc with your health. Fresh food may not be as convenient or easy to prepare but choosing it instead of processed food will ensure that your body won’t absorb harmful artificial ingredients and instead benefit from the nutrients abundant in nature.
- Stay away from ‘diet’ labels
Avoid diet foods and drinks. The term ‘diet’ essentially means that their sweet taste comes from artificial sweeteners and there is enough research to show that sweeteners are linked to diabetes and gastric issues. ‘Diet’ products do not contain the nutrient-density necessary for a healthier lifestyle.
- Eat a nutrient-rich, balanced diet
Consuming more vegetables and whole grains, followed by healthy proteins, fruits, and a little dairy (if you are not lactose intolerant) is the key to a balance diet. Focus on eating a variety of fresh or frozen vegetables, whether raw or cooked. Remove white bread, rice and pasta and instead choose Rye bread, sourdough, brown or wild rice or sweet potato. Nutrient-rich foods contain minerals, protein, whole grains and other nutrients but are lower in calories so help to control your weight, cholesterol and blood pressure, as well as giving you lots of energy.
- Hydrate properly
Staying properly hydrated is a must for health and experts recommend drinking at least two liters of water every day. Adding slices of lemon will alkalize the water and help balance the ph in your body. Try to avoid too much caffeine as it is a stimulant and can increase heart rate and blood pressure. A good alternative to coffee is green tea because although it is caffeinated, it has been shown to encourage fat burning and reduce water retention.
- Get moving!
Physical movement is fundamental to overall health. Getting regular cardio exercise has multiple benefits. Not only does it help burn fat and calories for weight loss, it also makes your heart stronger and more efficient, increases lung capacity, and reduces the risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer. The best time to work out is first thing in the morning before eating, this is called fasted-cardio.
- Maintain a healthy gut
A healthy gut is crucial for overall health and wellbeing. Your gut microbiome is a huge community of trillions of bacteria and fungi in your gastrointestinal tract that have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood. There are several things you can do to maintain a healthy gut including lowering your stress levels, getting enough sleep, eating slowly, consuming a probiotic and making healthier food choices.
This article was co-written by Corporate Sports and our client ZEROFAT.
The information provided is simply a guide and is not intended to replace professional medical advice. If you plan on changing your diet or if you suffer with any allergies or intolerances, please consult your qualified physician.
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