Not too long ago, Harvard food-based researchers released a triangular chart; featuring the foods we should eat less, eat more and eat regularly in the narrowest, the middle, and at the bottom line respectively. The column of regular intake along with the food included the daily exercise as well. However, any chart cannot entirely dismiss the human desire to eat whether he’s happy or sad. It’s mostly said that people going through mental disturbance have a hard time not relying upon fast food/junk food as a fat coping mechanism.
With that comes, recommendations as well that what should people dealing with different physical and mental health problems eat or avoid since food not only directs bodily functions but mental as well.
For example, people who’re clinically diagnosed with Attention deficit hyperactivity disorder or Attention deficit disorder and are on ADD medicine, it is generally said for them to avoid whole wheat, peanuts, eggs, soy, fish and all kinds of warmer stuff.
However, nobody recommends entirely avoiding specific kinds of food and nutrients but is said to maintain a balance. But how do you do that in your daily routine, to eat the food which is synonymous with self-care? Let’s have a check!
Make Fruits and Vegetables Your Sanctuary
Almost every day, we read things like fruits and vegetables, carrying so many beneficial nutrients and vitamins and fibres. Still, we hardly ever think about it as a replacement for our food. Make today the day you do that! Always try to fill half your plate with these basics and see how efficiently you cut half your hunger without any fat. The rest half you can still spare yourself with the regular meal you like to have. Make this a habit, and you’ll gradually develop a habit of eating fewer fats and oils.
Fats But The Healthier Ones
A lot of health networks makes us believe that quitting fats is the only way through. While it’s entirely not true, it’s needed to be understood that our brain is made up of more than half of fats. This makes the brain require fats, as well. Always make sure to consume healthy fats such as Omega-3, Omega-6, or monounsaturated fats to increase your body’s cognitive performance and the cardiology- meanwhile, fats are also necessary for the improvement of bones.
Did We Forget Nuts And Seeds?
A lot of times, we experience sadness when we begin to think about quitting our snacks. But don’t worry about it. You can always snack in a healthy and self-nurturing way. You can rely on all kinds of flavoured popcorns, and the full range of roasted almonds and seeds since nuts and seeds have a sufficient amount of fibre and protein.
Don’t Make Sugar Your Best friend!
While you resist your temptations, save the effort by not giving it away with a sweet prize. For sugar, it’s said that a little goes a long way and it’s quite right. While it damages the teeth as a long term consequence; sweetened food also leads to mild or severe obesity on pretty short notice.
But always remember, don’t just jump onto the bandwagon. Give yourself, and more importantly, your proper body time and care. You can’t just go from eating fried chicken and doughnuts to eating avocados and boiled broccoli in a single day. It looks easier if you’re passionate about going on a healthy diet. Still, the practice can trigger severe mood swings, emotional destabilizing, and anxiety since you’re doing this all at once!
Some more general tips include;
- Don’t deprive yourself of dessert; you can eat bits of dark chocolate, berries, or a home-made apple pie.
- Search for replacements- swap fried chicken with baked fish.
- Take-in dairy, make smoothies in breakfast along with cereal and top the bowl with filling fruits since breakfast is the most important meal, and you’ve got to eat most in the mornings.