Are you looking for health and nutrition tips? If yes, you are in the right place. According to the World Health Organization (WHO) and American Heart Association (AHA), cardiovascular conditions, including heart diseases, are the leading cause of death in the U.S and other countries.
More than 17 million people die every year from heart diseases. Research shows focusing on health and nutrition can prevent 80% of cardiovascular-related deaths. Here are few health and nutrition tips to get started.
Start your day with breakfast
Breakfast fills your empty stomach, allowing you to get going after a long night. For example, if you are a student, breakfast can help you stay alert in school. Easy to prepare breakfast food items are cold cereal with fruit, whole-wheat toast, low-fat milk, peanut butter, fruit with yogurt, and whole grains.
Snack smart
Snacks are an excellent way to refuel your body and get some energy to optimize your metabolic functions. You can choose snacks from a wide range of food groups, such as a glass of low-fat milk, an apple, a few crackers, celery sticks with peanut butter, or some dry cereal. You can also eat cookies, candy, and chips in smaller amounts.
Balance your food choices
Balancing your food choices means you can eat everything but in a smart way. For example, you don’t need to give up foods like French fries, hamburgers, and ice cream to eat healthily. However, you have to act smartly about how often and how much of these foods you eat.
Remember, your body needs essential nutrients, such as proteins, fat, carbohydrates, vitamins, minerals, and elements like iron and calcium from different food items. That’s why it is crucial to balance your food choices. If you use an air fryer, you can enjoy French fries without consuming too many calories and fat content.
Eat more grains, fruits, and vegetables
Grains, fruits, and veggies are rich sources of carbohydrates, vitamins, minerals, and antioxidants. These nutrients provide your body with energy and play a crucial role in balancing and optimizing your metabolism and other vital functions.
We recommend trying bread, such as whole-wheat, pita, and bagels. Oatmeal and spaghetti are also in the grain group. Melons, strawberries, bananas, mangoes, and apples are great-tasting fruits. In addition, try raw vegetables on sandwiches or salads.
Use an Air Fryer
Using an air fryer is the best health and nutrition tip for the obvious reasons. An air fryer uses rapid air technology, allowing you to fry, bake, and roast food with 80% to 100% less oil, in half the time, without deteriorating the taste and texture.
Your air fryer circulates hot air around the food using a high-speed mechanical fan, and you need little or no oil to fry the food. Still, you will achieve the same brownness and crispiness.
It offers a healthier cooking alternative to help you with weight loss and maintenance, keeping your heart strong, and optimizing your metabolism. Go healthy and oil-free by investing in a quality air fryer.
Instead of using oil to make fries, an air fryer uses superheated air to ensure crispier fries with a golden-brown finish. The purpose is to cut the calories in all foods items, including fries, chicken, burgers, meat, and chicken. Here are some of the best air fryer recipes to achieve your health and nutrition goals.
Potato Wedges
Potato wedges are delicious and healthy food, allowing you to maintain your weight and prevent the risk of high blood cholesterol. You need 250 grams of potatoes, one tablespoon of cooking oil, and a dash of paprika.
The preparation process involves scrubbing the potatoes clean and cutting them into wedges. Soak these wedges in water for about 20-30 minutes. Once done, drain the water and pat dry using a clean towel.
Coat the wedges with oil in a bowl and sprinkle paprika powder. Now put the wedges in your air fryer’s basket and cook at 180 degrees for 20 minutes.
Air Roasted Chicken
Air roasted chicken is a delicious and healthy recipe if you want to enjoy crispiness and maintain your weight. It is a delightful combination of flavors and colors. You can serve it over fresh spinach or any other vegetable. It is a light, healthy, and tasty meal your entire family will savor.
You need two small chicken thighs with skin. Make sure you debone the thighs and remove the excess fast. You will also need two tomatoes and one tablespoon of cooking oil. Likewise, you need one teaspoon of dried thyme and light soya sauce, two cloves peeled and grated.
First, marinate the chicken for about 60 minutes and preheat the air fryer at 180 degrees for 2-3 minutes. Brush the oil on chicken skin and roast it in the air fryer for 15-20 minutes with the skin facing down.
Next, remove the chicken from the machine, collect the oil and drizzle it over the tomatoes. Put the tomatoes in the basket, and air fry them at 160 degrees for six minutes. Remember, you have to use larger chicken thighs.
Roasted Peanuts
It is hard to resist roasted peanuts because they are so delicious. You will clean up all pieces. Using a quality air fryer, making roasted peanuts at home is pretty easy without a large quantity of oil. You will need 200 grams peanuts, two tablespoons of gram flour, half teaspoon salt, one tablespoon oil, and one tablespoon water.
Preheat your air fryer at 180 degrees for 3-5 minutes. Mix all the ingredients in a bowl, put them in your air fryer’s basket, and fry for 15 or 18 minutes until crisp. Make sure you turn them at least two times while cooking to achieve a uniform texture and color.
Vegetable Cutlets
Vegetables are an integral part of any health and nutrition strategy. Vegetable cutlets are a healthy and popular snack. Not only are they easy to make, but you can also eat them as an appetizer or afternoon snack with tea. Vegetable cutlets are an excellent dish for small get-togethers and parties.
You will need 200 grams of potatoes, half a carrot, 50 grams of capsicum, 50 grams of finely chopped cabbage, a slice of bread, bread crumbs, salt to taste, one teaspoon cornflour mixed in a small amount of water.
Boil potatoes and mash them afterward. Add cabbage, carrot, and capsicum. Dip the slice of bread in water, squeeze, and add to the mixture. Divide them into six round balls and flatten them.
Coat both sides with cornflour mixture. Next, roll them over the bread crumbs. Use a small amount of oil and fry in the preheated air fryer at 180 degrees for 15 minutes. Make sure you turn them after 7-8 minutes. Remove the food from the air fryer and serve hot with sauce.
Health and Nutrition Tips – Final Words
A balanced diet is crucial for your overall health and wellbeing, preventing the risk of various conditions, including cardiovascular, metabolic, diabetes, obesity, and other diseases. Focus on the health and nutrition tips given above to enhance your health.
