You can live longer by incorporating this one meal in every day. Here are some simple healthy diet tips, shared by a wellness expert, that can help you live a longer life, plus a warning about the one meal you should never skip. We all know that eating a balanced diet is key to staying healthy and living longer. But how do we accomplish that? With diet culture and social media throwing out all kinds of misleading and conflicting advice, it’s easy to get overwhelmed. However, according to holistic wellbeing expert and Master NLP Practitioner Nicci Roscoe, it just comes down to the basics.
Roscoe believes that you should eat everything in moderation and not cut out certain food groups altogether, instead, we should find a balance between them. She acknowledges that indulging once in a while is completely normal, but she also emphasizes that what we eat and drink plays a huge role in our health and living a long life.
So, what’s the secret to a well-balanced diet?
Eat the Rainbow
We should incorporate a variety of colorful foods into our diets to ensure we’re getting a wide range of essential nutrients. “Having a combination of rainbow colors is key to a balanced diet” Roscoe explains, emphasizing that the different colors indicate different vitamins, minerals, and antioxidants. “it’s not just about eating more vegetables, it’s about variety.”
Choose Whole grains
Whole grains—like whole wheat, brown rice, oats, and quinoa—are loaded with fiber, which can help reduce the risk of chronic diseases, explains Roscoe. She recommends making simple swaps, like swapping white pasta for brown, to get the most out of its benefits.
Never Skip Breakfast
“No matter how busy you are, it’s important to kickstart your metabolism with a decent breakfast,” Roscoe explains. “It helps curb cravings later in the day, it doesn’t have to be time-consuming.” She stresses the importance of starting your day off with a proper wholesome meal and not just settling for coffee or grabbing whatever is in reach to quiet a growling stomach. There are some easy, nutritious options you can make that include muesli, chia seed pudding, or overnight oats in yogurt or milk, topped with seeds, berries, and a drizzle of honey. All of which are perfect for grabbing on the go. Her advice is to plan ahead of time. Prepping your breakfast the night before means you’ll have a healthy, ready-to-eat, hassle-free meal waiting for you in the morning.
Batch Cooking is the Way to Go
Speaking of planning ahead of time, Roscoe suggests batch cooking as a simple way to keep you on track and save you money at the same time.
Spending just a couple of hours on the weekend prepping meals for the week means you’ll have healthy, ready-to-go, hassle-free options when you get hungry. Plus, it helps cut down on those last-minute fast food choices or impulse buys of less-than-nutritious snacks.
Cut Back on Sugar
Our typical Western diet is filled with processed foods, saturated fats, and excessive sugar, which is a recipe for health problems like diabetes and other chronic diseases. That’s why Roscoe recommends curbing the sugar cravings by reaching for fruit instead.
“Fruit may contain sugar, but it’s nothing like eating a packet of sweets or a chocolate bar,” she explains. Unlike processed sugar, fruit is high in fiber, packed with antioxidants and vitamin C, and can even help lower blood pressure and cholesterol.
Prioritize Protein
Roscoe explains that protein provides the building blocks for all the body’s processes. Protein is essential for curbing cravings and keeping you feeling full for longer. It’s especially more important for those over 40, as muscle mass begins to decline around this age, setting off a chain reaction that can affect overall health and quality of life. You should make sure to include a source of protein like meat, fish, eggs, dairy, beans, lentils, nuts, or seeds with every meal to help maintain muscle mass and support your bodily functions.
More Water Less Coffee
Roscoe recommends cutting back on caffeinated drinks, like coffee, because caffeine can interfere with sleep. Poor sleep can increase the risk of chronic diseases. Quitting caffeine can be difficult for some, so start slow by switching to decaf or herbal tea. You should make sure to drink 1.5 to 2 liters of water daily. Setting a reminder on your phone for every 30 minutes will keep you on track, or by using a reusable water bottle throughout the day.
Healthy Fats and Nuts
Did you know that not all fats are bad for you? Natural fats from sources like avocados, nuts, seeds, and oily fish are great for your heart health.
Roscoe explains, “A healthy heart is key to a longer lifespan,” adding that the benefits of healthy fats go beyond just heart health. They also have anti-inflammatory properties, which can boost your overall health and support mental well-being as you age.
Mindful Eating
We should all practice mindful eating, claims Roscoe. This is done by staying present and focusing during your meals, instead of eating on autopilot or while you’re busy with another task. This simple, yet effective, habit can help you enjoy your food more and make healthier choices.
Read More: Scientist Discover Key Longevity Difference in Blood of Those Who Live Past 90