Drinking a large amount of water helps regulate body temperature, promotes digestion, eliminates toxins and keeps skin hydrated. (Image: Shutterstock)
Instilling these simple yet effective habits can be extremely beneficial for overall health and lifestyle improvement.
Unhealthy diet and sedentary lifestyles are among the major reasons that lead to the risk of several cardiovascular diseases, diabetes, high blood pressure and other obesity-related conditions. According to the latest study by the National Institute of Nutrition (NIN) of the Indian Council of Medical Research (ICMR), 56.4 per cent of the disease burden in India is due to following an unhealthy diet.
Highlighting the importance of maintaining a balanced diet along with physical activity, the ICMR suggested that it can reduce coronary heart disease and hypertension and also prevent type 2 diabetes.
The NIN recommendations include restricting salt consumption, consuming sugar and foods containing oil, exercising regularly, and reducing processed foods, among others.
At a time when the ICMR has drawn attention to the need to follow a balanced diet, here are five important tips to promote healthy eating patterns.
Tips for a healthy eating habit
- Fruits and vegetables: Instead of eating fried junk food and fatty snacks, it is recommended to eat servings of a variety of fruits and vegetables every day. While fruits can be consumed whole or in the form of juices and smoothies, vegetables can be cooked, boiled, stewed or included in various dishes.
- Reduce sugar consumption: Regular consumption of foods and drinks high in sugar can increase the risk of obesity, high cholesterol, high blood pressure, diabetes, and tooth decay. Also, try to choose foods with unsaturated fats.
- Eat less salt: While salt is considered an essential element in the daily diet, it should be consumed in moderate levels. Too much salt can cause high blood pressure, increasing your chances of developing heart disease or stroke. Consumption of packaged foods such as breakfast cereals, soups and bread that already contain salt should be reduced.
- Drink adequate water: Drinking a large amount of water helps regulate body temperature, promotes digestion, eliminates toxins and keeps skin hydrated. Good hydration also supports cognitive function and increases overall energy levels. ICMR recommends at least 8 to 10 glasses of water a day.
- Keep active:In addition to following a proper diet, it is also necessary to stay physically active through regular exercise. A sedentary lifestyle can lead to various health problems, such as an increased risk of cardiovascular diseases, heart problems and obesity. Adults need to reduce calories to lose weight and be more active.
