7 Simple tips for a healthy diet you did never know about.

SEVEN SIMPLE TIPS FOR A HEALTHIER DIET  Tip #1 – Curb Sugar Cravings by Eating Certain Foods Sugar is toxic. It's one of the most harmfu...

SEVEN SIMPLE TIPS

FOR A HEALTHIER

DIET 

Tip #1 – Curb Sugar Cravings by Eating Certain Foods

Sugar is toxic. It's one of the most harmful things we can put into our bodies. We all know that and health experts have been warning us of the health risks associated with consuming too much sugar for years.

The problem is that many people have an incurable sweet tooth. And when those sugar cravings hit us, the last thing on our minds is our health or what experts are telling us - we need that sugar fix!

Now, eliminating sugar completely from your diet is recommended but it's not a realistic option except for the super strong-willed. Let's be honest.

We will continue to crave doughnuts, pastries, and other goodies. The key is to manage those cravings so that they don't become an obsessive habit.

Therefore, the second-best option is to control sugar cravings by adding certain foods to your diet. The following foods are known to curb sugar cravings by providing your body with healthy natural sugar. Make sure to eat them on a daily basis.

Almost immediately, you will notice that your cravings for sugar become less and the intervals between them longer.

1. Vegetables

All vegetables contain natural sugars even though not all of them are sweet to the taste. If you prefer sweet-tasting vegetables, you have a wide range of options. Sweet corn, peas, yams and beetroot are just a few.

Heap your plate with an assortment of vegetables every day and watch those sugar cravings go down!

The great thing is that most veggies, especially leafy greens are very low in calories and high in vitamins and minerals. The more you eat, the better you'll be able to manage that sweet tooth while filling your body with health-boosting nutrients. There's no better way to boost overall health, strengthen immunity and bust sugar cravings at the same time.

2. Berries

These diminutive fruits have a lot going for them but sadly, are often overlooked in our diets. In fact, they are so high in nutritional content that they are classified as 'super foods'. You should be eating more of them on a daily basis anyway. Berries are loaded with healthy, natural sugar and some, like ripe cherries, blueberries and raspberries are very sweet as well.

Let's not forget that berries are also one of the best sources of cancer-fighting antioxidants and other essential nutrients.

Berries are so versatile that you can easily include them in your daily meals for an all-natural sugar high. Keep them on hand and have them as a healthy snack when you crave something sweet. Try Greek yogurt topped with your favourite berries and a spoonful of natural honey. This is a great snack to bust the most stubborn sugar craving.

3. Dark chocolate

Dark chocolate

The great thing about dark chocolate is that it contains the same richness as milk chocolate but a fraction of the sugar and calorie content. One or two squares will immediately satisfy any craving for sugar. Studies have also suggested that dark chocolate is good for both heart and brain health, so feel free to indulge, in moderation, of course!

4. Cinnamon

This deliciously sweet spice is known for curbing sugar cravings, perhaps because it's mentally associated with pastries and desserts. Sprinkling some cinnamon on a bowl of fresh fruit or Greek yogurt will give to the feeling that you've consumed a rich dessert and will keep you satisfied for hours.

5. Honey

This natural sweetener is another much-overlooked food in many diets. A spoonful on your morning oatmeal or as a topping on yogurt, peanut, butter or crackers or toast will satisfy your sweet tooth for hours. Try sweetening beverages such as herbal tea with honey instead of sugar. It's an acquired taste, but some people find it delicious.

In addition to its rich, natural sweetness, honey has been known since the earliest times for it regenerative and healing properties. 

Cut down on caffeine

In addition to eating more of the foods listed here, you need to also assess your daily caffeine intake. The excessive consumption of caffeine could actually be the culprit behind your sugar cravings.

Caffeine floods the body's cells with cortisol, the hormone that creates the familiar 'spike' we get from caffeine.

But cortisol also blocks insulin from reaching our cells. By the time the caffeine spike has worn off, our cells are starving for insulin, and hence,severe sugar cravings. Try limiting your caffeine intake to one or two cups a day and you'll quickly notice how less frequently you crave sugar. This includes coffee, tea and carbonated beverages.

In conclusion: All of these foods are typically well-liked by everybody.You should have no trouble eating more of them on a regular basis. In fact, they should be a regular part of your diet whether you have an excessive sweet tooth or not. With this first step in place, you are already on your way to better health!

Tip #2 - Go Organic and Low-fat

Today, eating organic is a popular choice among health-conscious individuals and thankfully, one that can easily be implemented thanks to its growing popularity.

Unlike a few years ago, eating organic doesn't require going to special health food shops or markets. Organic meats, grains, fruits, and vegetables are readily available at most supermarkets today at very reasonable prices.

When you weigh up the health benefits, organic foods are not that expensive. They are well worth the investment when you consider how powerfully you can benefit your health and even prolong your life. The keyword to remember is 'heavy metals'. Traces of heavy metals are found in the chemicals and pesticides used to treat most crops, including animal feeds.

The danger of heavy metals is that they're highly toxic but worse than that,it's very difficult (in fact, almost impossible) for the body to flush them out or neutralize them. Once ingested, they're there to stay. And they have the potential to wreak havoc on your health. That's a pretty scary thought.

The accumulation of these toxic substances in your system may have serious long-term health risks.

Eating organic ensures that you are eating naturally-grown and fed foods that do not contain chemicals or heavy metals. This is totally worth a little extra expense.

Make sure your organic diet includes:

• Grass-fed beef and mutton
• Organic chicken and turkey, which are fed     with organic feeds
• Wild fish such as salmon and tuna
• Organic eggs
• Organically-grown grains
• Organic fruits and vegetables

As for low-fat foods, they are a wonderful complement to an organic eating plan. Low-fat foods are generally beneficial to heart health and for avoiding high cholesterol, high blood pressure and obesity. Some people mistakenly believe that full-fat products contain higher nutritional value,which is untrue. Low-fat and even no-fat products contain the same healthy nutrients and vitamins, without the fats that can cause health problems over the long-term.

Low-fat primarily applies to dairy products including milk, cheese, butter and yogurt. If you want to go the extra mile, by all means, do so. There are dozens of low-fat foods to choose from including peanut butter, bacon,sausages, jams and preserves and even ice cream.

The more you incorporate more of these healthy foods into your diet, the more your body will thank you for it. How? By boosting your immune health, improving your digestion, giving you healthier skin and hair and protecting you from a wide range of diseases.

Tip #3 – Eat a 'Rainbow' at Each Meal. 

Not all of us have the inclination to weigh our food portions or meticulously count calories. But healthy does not necessarily mean fewer calories or smaller portion sizes, especially if you're not struggling with a weight issue.

The best way to reassure your mind that you're eating a healthy balanced diet is to 'eat a rainbow' at every meal. This means a variety of different colored fruits and vegetables that reflect the colours of a rainbow.

Each colour in a fruit or vegetable indicates the abundance of powerful nutrients and disease-fighting substances that it contains. Eating a variety of different-colored fruits and vegetables is vital to staying in optimal health. Make sure the following foods are always on your plate.

1. Red fruits and vegetables

Red foods contain potent cancer-fighting antioxidants. The more vibrant the red colour, the more of these potent substances they contain. Red foods include:

• Red peppers
• Tomatoes
• Watermelon
• Red onions
• Red cabbage
• Cherries
• Raspberries
• Strawberries
• Pomegranates
• Red apples
• Red beans
• Radishes
• Cranberries

2. Green fruits and vegetables

Green foods are essential for bone health and are loaded with powerful essential nutrients and minerals. Leafy greens especially are packed with antioxidants and essential vitamins. Make sure you're eating plenty of the following:

• Leafy greens, including kale, collard greens, mustard greens,lettuce and arugula 
• Cruciferous vegetables such as cabbage
• Broccoli
• Brussel sprouts
• Romaine lettuce
• Spinach
• Asparagus
• Green peas
• Green beans
• Shallots and green onions
• Green apples

3. Orange and yellow fruits and vegetables

These are packed with vitamin C, which boosts immunity and beta- carotene, which fosters cell growth and regeneration. They also promote blood circulation which can prevent stroke and high blood pressure. Make sure your daily meals contain some of the following:

• Pumpkin
• Squash
• Carrots
• Mangoes
• Apricots
• Grapefruit
• Lemons
• Oranges and nectarines
• Orange
• peppers
• Sweet corn
• Potatoes
• Papaya
• Cantaloupe

4. Blue and purple foods

These potent foods protect against cell damage and contain cancer-fighting properties. They include:

• Plums
• Prunes
• Purple cabbage
• Beetroot
• Eggplant
• Olives
• Purple grapes
• Dark cherries

5. White and brown foods

Complete the rainbow with these foods to make sure you're getting a wide variety of nutrients across the board. White and brown fruits and vegetables can reduce the risk of cancer and also contain potent anti-inflammatory properties. These include:

• Cauliflower
• White cabbage
• Garlic and onions
• Bananas
• Artichoke hearts
• Pears
• Guava

The bottom line: forget about calories and portion sizes. The best thing you can do for your health is to think 'rainbow' when it comes to your meals. Mix and match the foods suggested here to make sure that every meal is as colorful as you can make it the more colorful, the healthier it will be.