3 food exchanges to do for better health and nutrition, says the doctor
Entering the rhythm of living a healthy lifestyle, from making sure to perform constant exercises and eating a balanced diet, sometimes it may seem a great impulse.
Dr. John Whyte, medical director of WebMD, recently spoke with News Digital in an interview in the camera in New York about the power of adequate nutrition for a healthy life. (See the video at the top of this article).
“The food really is medicine,” he said. “It is as powerful as a prescribed medication. It impacts all the systems of your body.”
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Knowing what to eat and what diets try can be “easily overwhelming,” Whyte acknowledged.
He recommended starting with some simple steps to enter a healthy routine. Keep reading.
Food can be “as powerful as a prescribed medication. It impacts all the systems of your body.” (Istock)
1. Replace drinks with water
In addition to coffee or tea in the morning for caffeine and other benefits, Whyte suggested replacing any other drink with water.
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“We drank many calories through sugary and sweetened drinks,” he said.
Drinking water can help with weight loss and other internal balances. (Istock)
Especially as the weather is heated, indulgent drinks such as sweetened lemonade or ice tea can have a delicious taste but have “many calories,” the doctor warned.
“You really want to replace those calories rich with water,” he said. “That will help you lose weight, and keep your blood sugar under control.”
2. Change meat with fish once a week
By deciding what to have for meals throughout the week, Whyte recommended replacing meat with fish at least one day per week.
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Only 20% of people eat fish once a week, although health benefits are important, according to the doctor.
“Replace the meat with fish: it will automatically be less calories,” he said.
While Omega-3 supplements “will not be as good” as eating real fish, it may be necessary for some people under the instructions of a doctor. (Istock)
“It will have many more nutrients and minerals that your body needs. It will help with antioxidants, which are something good.”
For those who may not enjoy eating fish, Whyte said it is worth trying, since there is a variety of “healthy fish” that can be cooked in different ways.
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“It really is a superfood, and that is an easy step that people can take,” he said.
3. Grant in healthy snacks
Weight increase can often occur due to a “meaningless” snack, which often implies unhealthy options, according to Whyte.
“Purchase foods you are trying to avoid, so we have to stop doing it,” he said.
The doctor suggested exchange common snacks such as chips and cookies for healthier options such as sliced vegetables and hummus.
Weight increase can often occur due to a “meaningless” snack, which probably implies unhealthy options, according to an expert. (Istock)
“Try to concentrate on some mixed nuts without salt,” he recommended. “Prepare those healthy snacks to have them.”
Another key step for healthy eating is preparation.
“When you are hungry, you eat what is available,” he said. “So, if you have more healthy options at home, you are more likely that commas.”
‘Make healthier foods’
As the Make America Healy Again (Maha) movement makes the nation reassess what people consume, Whyte agreed that “there are many things to do so that food is healthier.”
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“There is so much food that we consume that it is processed and, even more worrying, ultraproado,” he said.
“It often seems to be more convenient. It’s cheaper, it lasts more,” he continued. “And sometimes, I am worried how much some of these foods last. What is in them that allows them to remain in their pantry for a couple of years?”
As the Maha movement has people who reassess what they are consuming, there are “many things that we must do so that food is healthier.” (Istock)
As an example, Whyte referred to “blue areas”, areas of the world where people live up to 100 and have a low incidence of dementia and heart disease.
Residents in blue areas eat a diet mainly of comprehensive food based on plants, he said.
“The food really is medicine. It is as powerful as a prescribed medication.”
“They are not eating many cookies, meats or processed snacks,” he said.
“And that is where I think we need to have this important discussion about how we have a healthier meal. How do we make it more available? How do we make it economical for people?”
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To decipher whether food is healthy or not, Whyte encouraged people to verify food labels and observe how many ingredients are unrecognizable.
“We need to move on to this concept [of] More comprehensive foods, foods that are less processed, “he said.” That will make us healthier. “
Angelica Stabile is a lifestyle reporter for News Digital.