The food choices that you make today will have an effect on your future health. Approximately 33.8 percent of American adults are obese because of their unhealthy eating habits. A poor and unhealthy diet can lead to numerous serious diseases such as type 2 diabetes, heart disease, osteoporosis, and high blood pressure. When you eat well, not only does it help you maintain a healthy weight, but it also improves your mood and boosts your energy. Here are five healthy eating tips to ensure that you lead a healthy and happy lifestyle:

1. Breakfast is the most important meal of the day – do not skip it

There have been numerous studies that have established a connection between eating breakfast and lower chances of developing heart diseases and diabetes. Breakfast provides you the energy needed to get daily tasks done, and with the right nutrients, you can get a mood boost too. The iron found in fortified cereals, eggs, raisins, and nuts can help fight off depression, fatigue, and inattention. Adding healthy fats like the omega-3 fatty acids in flaxseed, chia seeds, and egg yolks can improve memory and help fight negative thoughts and impulsive actions. The iron found in fortified cereals, eggs, raisins, and nuts can help fight off depression, fatigue, and inattention. Adding healthy fats like the omega-3 fatty acids in flaxseed, chia seeds, and egg yolks can improve memory and help fight negative thoughts and impulsive actions.

If you want to lead a healthy lifestyle stay away from a breakfast that is high in sugar and carbs. Instead, choose a breakfast that is high in fiber, protein, and complex carbohydrates. Some of your options include whole grain cereals, oatmeal, nuts, seeds, fruits, and vegetables. For a little more inspiration, check out the plethora of breakfast recipes that can be found online, and gain some tips for improving lunch and dinner too.

2. Keep away from white processed foods

You may love white breads and white sauces. However, what you don’t know is that they are loaded with saturated fats. The good nutrients and fibers are considerably reduced during the processing and refining of white flour foods. This is the reason why you should avoid white rice, white pasta, and white bread. Choose brown rice, quinoa, buckwheat, whole grain breads, pesto sauce, tomato sauce, wild rice, and brown pastas over these white processed foods.

Also know that processed food in general contains refined carbs, sugar, artificial sweeteners, and trans fat — all of which have been linked to depression. Take a look at the label on everything you buy, and incorporate it into healthy recipes. You may discover at knack for cooking, or at the very least, improve your psyche.

3. Stay hydrated

Water is the most important chemical component in our body, and it makes up about 60 percent of our body weight. You lose water every day through urine, perspiration, bowel movements, and even by breathing. If you don’t consume adequate water it can lead to dehydration, which will make you feel tired and sluggish. The popular belief is that you should drink at least eight 8-ounce glasses of water daily. Stay hydrated to power through the day and end on a high note.

Control your alcohol intake

Keep in mind this rule of thumb when it comes to alcohol: drink one glass of water for every alcoholic drink you consume. This is because alcohol also dehydrates you along with lowering your inhibitions. Instead of drinking hard liquor, choose one of the healthier alternatives like sparkling water, light beer, or a white wine spritzer. That said, if you find that you can’t control your alcohol intake, i.e., if stopping at one or two drinks isn’t an option for you, it may be a sign of a bigger problem and you should reach out to get help.

5. Be smart while ordering food from a restaurant

No one said you cannot order from a restaurant when you are trying to eat healthy. The best thing to do in such situations is to order a meal that is baked, grilled, steamed, poached, or roasted. The minute you order anything that is pan-fried, sautéed, fried, crispy, or stuffed, you are ordering a meal that is high in calories as well as fats. If one of your favorite meals has one of these unhealthy options, check with the restaurant to see if they will grill, roast, or bake it for you.

Eating out is a great way to socialize with friends and family, and trying to sift through all the unhealthy options on a menu can be stressful and disheartening. Bring back the fun and replace eating out by hosting a dinner party or planning a picnic. You’ll get to enjoy time together while having control over the meal. Make it a group effort by encouraging everyone to bring their favorite healthy dish.

Along with these five tips, ensure that you include a lot of fruits and vegetables in your daily diet. These tips are very easy to implement in your regular life, even when you have a busy lifestyle. The key to a better lifestyle is to eat healthy and exercise.

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