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Food is one of the most important aspects of human life. It is necessary for the circulation of energy throughout the body, which is essential for survival. Food is one of the three basic needs of human life, along with shelter and clothing.
Therefore, it is important to view food as something imperative for maintaining good health and well-being instead of an unhealthy obsession. Ancient scholars and Ayurvedic yogis have spent a substantial amount of their lives teaching the ways in which food should be eaten in order to get the most out of it. Good habits can have a positive impact, whereas poor eating habits can dull one's senses and provide a false sense of satisfaction without yielding any necessary benefits from food consumption.
If you are including all the good stuff in your diet but still wondering why things haven't started working out for you, it is certain that you need to change your food-eating habits as well.
7 Eating Habits To Follow
1) Chew food thoroughly
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Humans have 32 teeth. This signifies that everything humans consume must be chewed 32 times before gulping. This is mentioned in the Ayurvedic texts, where chewing food is expressed as the first step for good digestion. When the food is broken down in the mouth properly, it benefits digestion and also reduces bloating in the stomach.
2) Eat smaller, more frequent meals
Ideally, meal consumption throughout the day is divided into three large meals, which are breakfast, lunch and dinner. But a recent study shows that, in order to prevent the digestive system from overloading and promote better digestion, eating smaller meals is much more beneficial than eating three large meals. Eating small also helps you stay mindful of the portions and can contribute to weight loss by boosting metabolism and maintaining a constant energy supply without feeling lethargic after a heavy meal.
3) Stay hydrated
Water plays a huge role in maintaining proper digestion. Drinking enough water throughout the day helps keep your digestive system running smoothly by facilitating the movement of food through your digestive tract. Drinking water can also help with avoiding calories and reducing cravings. It is important to stay hydrated and drink at least 8 glasses of water each day.
4) Include fibre-rich foods
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Fibres are mainly carbohydrates and are made up of indigestible components of plants that pass unchanged through the stomach even during digestion. These fibres help regulate bowel movements and prevent constipation. Whole grains, fruits, legumes and nuts are considered excellent sources of fibre. To maintain proper digestion, it is necessary to have an adequate amount of fibre in the food.
5) Limit Fatty fried foods and carbonated beverages
It is a well-known fact that ultra-processed fried foods, packaged foods, fried foods and fizzy beverages can contribute to unhealthy weight gain and invite several unpleasant health problems. Foods that are high in fat slow down digestion, which can lead to discomfort. Furthermore, these foods do not have any nutritional value and bad calories are harmful for the body. Therefore, opt for leaner sources of protein and healthy fats.
6) Avoid eating late at night
As the day progresses, the body processes start slowing down as the sun goes down. It is a reminder for the body to fall to sleep, relax and let the mind declutter. When all the functions have slowed down, including digestion, anything you consume will not be disgusting and can interrupt sleep. Food that’s undigested can also contribute to weight gain. Therefore, try to eat your last meal at least 2–3 hours before bedtime.
7) Incorporate probiotic-rich foods
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Probiotics are living bacteria and organisms found in foods like yoghurt, kefir, kimchi and other fermented foods that help promote the growth of healthy bacteria in the gut. This bacteria assists in the churning down of foods for nutrients, which benefits digestion and ensures adequate absorption of minerals and nutrients from the food. Having probiotics at lunch is the most beneficial, as the body's ability to digest is at its highest during this time.
With all of these healthy tips and mindful eating practices, you can make sure to get the most out of the healthy foods you eat. Whether you are on your diet or want to make your healthy consumption work, make sure to follow these food habits regularly.
