By Airika Y.
Stop skipping breakfast. No matter how many times breakfast is established as the “most important meal of the day,” most high school students either don’t have the time or simple don’t feel the need to eat breakfast. However, eating a meal when you wake up will activate the process of metabolism—and keep it active throughout the day. Furthermore, skipping breakfast can easily lead to overeating in later meals in the day; by lunchtime, the hunger may build up, and many will feel the need to compensate with extra food. A healthy breakfast allows you to remain in control of your health.
Know your healthy fats. In the past year, nutritionists have been heavily endorsing one fruit in particular: avocado. Avocados are an example of a source of healthy fats; packed with Vitamin C to help boost the immune system, they offer a lot of the daily nutrients and fiber that we need. Healthy fats also work to reduce cardiovascular disease, increase energy throughout the day, and regulate the body.
Think purple. While dark green vegetables have always been the go-to choice for most people, studies show that purple fruits and vegetables are high in anthocyanins, health-promoting chemicals that boost the immune system. Studies show that adding purple foods into the regular diet can decrease the chances of cancer and the mitigate the effects of aging. Yet another of the nutritionists’ food trends this year is the purple sweet potato. High in vitamins, iron, and potassium, this purple food matches kale in its ability to act as a powerful antioxidant, aiding in the prevention of disease. Other purple foods include purple carrots, plums, beets, and purple kale—all of which are nutritious, versatile, and healthy options to be considered into your diet.
Don’t forget the protein. Protein is important in that it helps build lean muscle, maintain a healthy weight, and curb cravings. Being a macronutrient that is not stored in your body, protein must be taken in large quantities to ensure that your diet includes enough protein to function completely. You can find protein in a variety of sources, such as milk, eggs, farro, chia seeds, and oats. However, this new year finds a previously unpopular protein in the spotlight. Pulses—legumes producing seeds from a pod—have become more and more appreciated. Beans, chickpeas, and lentils are all high-fiber plants that lower chances of cardiovascular disease, thus should definitely added to your plate.
Stay hydrated. In the past, most people believed in the “eight 8-ounces” glasses of water maxim; however, the amount of water intake depends on the individual’s size, weight, and activity level. In general, experts believe that water you drink should range from half an ounce to one ounce of water for each pound you weigh. Drinking enough water is extremely important not only because it allows your kidneys to function properly, but also because dehydration can cause increased fatigue, impaired energy levels, and reduced brain performance. Water also increases metabolism: drinking 2 cups of water has been proven to increase metabolism by 30% for almost 2 hours. Try to drink a glass of water half an hour before meals in order to ensure that you stay hydrated.
Most importantly, being healthy does not mean cutting out all the treats and snacks from your life. Despite common beliefs, there are some indulgences (e.g., dark chocolate, which releases antioxidants and decreases stress) that can be good for you if taken in moderate quantities. Moderation, after all, is key; healthy eating is all about balance—balancing the good with the bad, all while tuning your diet in accordance to your own body.
© 2016 Airika Y. All rights reserved.
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| Photo credit: Darwin Bell via Foter.com / CC BY |