One small step at a time. 

You only live once, so why not live a sound life? The advantages of a healthy diet are undeniable. Clean eating does not need drastic changes in your lifestyle. Small changes in your eating habits can provide an energetic, illness-free life. This article addresses five ways to make your every meal full of nutrients.

1. Never Stay Thirsty

We have always heard about drinking at least 8 glasses of water every day. But scientifically individual consumption of water depends on several factors,

• Environment 

• Overall Health

• Exercise or level of activity

• Gender

• Age

In general, a study says males should drink 3.7 liters of water daily. Females must drink 2.7 liters every day. But have you ever come across the term ‘water toxicity’? It is a condition in which excess intake of water causes serious health problems like hyponatremia. It happens when sodium levels in body fluid lessen. Due to this water moves into cells causing inflammation. This is why water levels must be kept in balance for the proper working of our body. 

2. Reduce Salt Intake

Like water, salt intake must be regulated. Our body needs only a small quantity of salt. But this little amount is much more essential for efficient muscle functioning. It is required for the transmission of neural signals and to regulate electrolyte levels in the body.

Excess consumption of salt can be responsible for health issues like hypertension and kidney damage. This is why, doctors suggest taking 5g of salt per day. The easiest way to satisfy your salt cravings is, to use spices like oregano, black pepper, basil, and coriander as an alternative to salt. 

3. Eat Whole Grains

You must have seen whole-wheat bread, pasta, and cereals lying on the shelves of a bakery. Do you ever wonder why people eat such foodstuff?

Whole grains are the healthiest option among different categories of grains. Other options like enriched grains may contain additives. They are refined to the extent that they lose their nutritious content. On the other hand, whole grains are the powerhouse of vital nutrients. Some of the whole grains are mentioned below,

• Barley

• Millet

• Quinoa

• Black Rice

• Brown rice

4. Avoid Junk Food

Check how many times you eat junk food in a week. Because everyone is addicted to junk eating these days. The reason might be stress, bad eating habits, or sleep deprivation. Consequently, it is causing obesity, cardiovascular diseases, and high blood pressure. For this purpose, experts suggest eating junk food occasionally and burning fat through exercise to prevent it from depositing in the body. 

5. Consume Food With High Protein Levels

Kill two birds, with one stone! If you want to lose extra fat and gain muscle mass, focus on having meals rich in protein. Protein has the superpower to make you feel full without eating a lot. It prevents your body from hypertension and bad cholesterol. It promotes bone health, by increasing the adsorption of calcium and magnesium in the body. Commonly found protein-rich foods are listed below,

• Eggs

• Cottage cheese

• Milk

• Fish

• Chicken breast 

Conclusion 

To summarize, prevention is better than cure. Adopting small healthy eating habits can prevent us from life-threatening illnesses. Avoiding junk food, consuming high-protein food, and drinking an appropriate amount of water are some of the healthy eating tips everyone should follow.