How to ensure that Your Diet Plan is Healthy

Having a healthy diet plan is a good thing as it’s a great way to keep your weight and health in check. Despite having such a health plan such as reducing calories intake and fats, there are common mistakes that people make. It’s imperative that despite working on how you can reduce the intake of some specific foods, that you do not deprive your body or focus on something specific. What does a healthy diet plan include?

  • Add Enough Proteins to Your Diet

Some people have allergies when they take lots of proteins. This does not mean that you should not include some in your diet. With proteins, there are plenty of sources such as turkey, eggs, chicken, protein powder and fish among others. This is important to your health.

  • Include Omega-3 Fatty Acids

These are nutrients that should not miss in your diet plan. This is because they are beneficial to overall health including that of the eyes, brain, and heart. Not including these nutrients in diet plans is a common problem as some believe they are expensive or they can do without them. Salmon, flaxseeds, canola oil, tuna, chia seeds, and walnuts are excellent sources of omega-3 fats.

  • Eat More Vegetables and Fruits

For good health, including fresh vegetables and fruits is a must. This is because they include nutrients that are of benefit to the overall health. They help in maintaining healthy blood pressure, reduce blood cholesterol levels, helps in forming red blood cells and protecting the body against infections among other benefits.

  • Include Whole Grains

Instead of going for refined grains such as white rice, you should instead opt for whole grains such as brown rice. They have more nutrients that are good for your health as they contain all parts of their respective seeds. When shopping, you can buy those with words such as wholemeal bread, whole wheat or even whole grains. You can also get foods or pastries that have whole grain ingredients.

As you plan a diet to live a healthier life, one thing that you should never do is ignore the nutritional value of the foods. They must be of benefit to your body and general health. The foods you choose must contain the recommended nutrients and as you focus on this, it’s important that you avoid processed foods. These foods are not only bad for your health, but they also make you sluggish.

Foods That Can Help Boost Your Memory

Did you know there are certain foods that can help boost your memory? If you didn’t, now you know. Studies have shown some foods are directly linked to better memory while some play a vital role in boosting brain power.

Avocados are known for their healthy fats known as omega 6 fatty acids. These healthy fats improve blood flow to the brain and heart. And a healthy blood flow to the brain translates to a healthy brain function.  Avocados also contain vitamin E which is an antioxidant. It protects the brain from any radical damage hence boosting its functionality.

Regular intake of fish like salmon, tuna and mackerel in your diet can also boost your memory. Fish are rich in healthy omega-3 fatty acids and docosahexaenoic acid (DHA). Docosahexaenoic acid is very important for the normal functioning of neurons in the brain.

So, consuming lots of fish and sea food can help in enhancing your memory and alertness.

Green leafy vegetables such as kale, collard greens, spinach, and broccoli are good sources of vitamin E and folate. Folate is responsible for lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine might trigger the death of nerve cells in the brain. So, vegetables intake ensures a healthy and sharper brain.

Berries like blueberries and strawberries are also good sources of nutrients that may help put the brakes on age-related cognitive decline. These fruits help to get rid of toxic proteins associated with age related memory loss. And increasing the amount of these fruits in your diet can help keep your mind sharp as you age.

Whole grain foods also play a significant role in lowering risks of mild cognitive impairments. Further, these foods are rich in carbohydrates which are the main source of energy. And when energy levels in the body increases, it also improves both memory and concentration.

Other foods that can help boost your brain power include chocolate, oranges and eggs.

According to a number of studies done, including of all these foods in your diet is essential to increasing brain activity and reducing brain fog.