Train Your Brain to Eat Healthy

How to rewire your brain to stop binging

There are no alternatives to a balanced diet to live a healthy life. The food you cook or eat regularly is the key source to meet all the essential nutrients required by the human body. So any irregularities or bad diet habits can affect your healthy lifestyle. To nurture your daily food habits, you may need to control your taste buds.

Eating hygienic and healthy processed foods can improve your health, provide more energy, and uplifts your mood. Here are some essential facets that can help you to change your taste buds to eat healthy foods and live a healthy life.

Train your brain to eat healthier foods

When you develop a habit, a physical pathway is naturally created in your brain because the instructions are coming from the storehouse of the brain - the neuron. To start a healthy diet plan, you need to train your brain first.

Let's find out the best possible ways to train your brain to crave healthy foods.

Be conscious of your cravings

To change your irregular diet, you need to work on your food-eating habits. When you eat high-calorie foods and sweet foods, dopamine triggers happy feelings in your mind. These sorts of high-calorie foods and other tasty unhygienic foods lead to several diseases.

To stop this fast food addiction cycle, you need to control your cravings before they arise and focus on healthy foods to eat every day. The more you eat healthy foods like green vegetables, less oily foods, and sugar-free foods, the less you crave junk food.

Change your taste buds

Taste buds are an integral part of your food cravings. Taste buds undergo uninterrupted changes, even in adulthood. To control your brain for not eating unhealthy foods, you need to reset your taste buds.

If you introduce foods like less fibre, low sugar, and more nutrient foods in your diet, the flavours will retrain your taste buds towards good food. A vegetarian meal plan is a very effective and functional way to change your taste buds, particularly for vegans.

Add variety to your balanced diet

Your taste buds need variety in a balanced diet. You can incorporate different flavours, textures, and new ingredients into your regular diets to keep your taste buds and brain entertained.

The more variety, the more you seek these healthy foods. Try to explore various meal options for a better and tasty balanced diet.

More water, less food

People consume more food than water. Consuming more foods affects your balanced diet. Your body requires approximately 3 litres of water daily, but people hardly follow this rule which may result in urinal issues, blood circulation problems, dehydration, and kidney diseases.

Thus, you need to train your mind that consumption of more water is the key source of a healthy lifestyle.

Keep hygienic foods handy

People cannot maintain a balanced diet for their hectic schedules. So you try the fastest way to make things possible.

Therefore, one of the possible ways to keep unhygienic foods outside your home is by rearranging your kitchen, refrigerator, and pantry. This way, you can keep healthy foods in front of your eyes and handy and unhealthy, junk foods are out of sight.

10 foods for a healthy body

Healthier foods are one of the ingredients of a disease-free life. Here are 10 easily accessible healthy foods and their benefits that can help you to develop a healthy body.

Spinach

These dark thick green leafy vegetables can meet your nutrient requirements such as vitamins A, K, and C along with fibres, iron, potassium, magnesium, etc. Eating spinach can reduce your weight issues, and diabetes, and also keep your memory sharp. Excessive cholesterol-contaminated foods and a sedentary lifestyle may cause obesity issues.

So spinach is one of the healthy foods to eat every day to keep your bones strong and it maintains your nerve and muscle function by enriching the metabolism rate. It also plays an active role in to fight against colorectal cancer.

Nuts and beans

Nuts contain magnesium and healthy polyunsaturated fats which are the two key nutrients for a healthy heart. Nuts are also rich in antioxidant compounds along with resveratrol and ellagic acid that can minimize the wear and tear on your body.

They are also beneficial for lowering cancer risk and better gut health. You can eat nuts regularly with bread and butter or mix them with your snacks to add a tasty flavour.

Legumes and beans are the most underrated foods that contain high dietary fibre, vitamin B, minerals, and protein. Beans help you to control your blood sugar level, refine your cholesterol levels, and help to retain a better gut.

Broccoli

Broccoli is the powerhouse of vitamins such as A, K, and C that strengthen your bones. Broccoli falls under the category of superfoods list because it gives a beneficial dose of sulforaphane which is a kind of isothiocyanate. It protects against cancer by stimulating the detoxifying enzymes in your body.

Breast cancer, lung cancer, and cervical cancer are the most fatal diseases. Cancer has become one of the serious health issues in the UAE and other corners of the world. Broccoli can lower cancer risks and other major health disorders.

Sweet potato

Sweet Potatoes are one of the major sources of vitamin A that keeps your bones, eyes, and immune system strong. Furthermore, sweet potatoes have other vitamins like C, B6, and potassium.

They are a beneficial source of carbs like other root vegetables to fight against various diseases. You can eat sweet potatoes with salad or serve it with fried salmon fish.

Tea

Tea provides extensive health benefits with no exceptions. Drinking tea is not only a good source of refreshment but also acts as a natural medicine to reduce your major health problems. It helps you to minimize the risk of Alzheimer's, gums and teeth issues, diabetes, and cancer risks.

Tea has an antioxidant called flavonoids. You can add lemon juice with red tea to get the benefits of citric acid.

Berries

All types of berries are highly rich in fibre and nutrients. Fibres are good for a healthy digestive system and raspberries are one of the preferable healthy foods to lose weight. Berries contain ellagic acid which has anti-cancer properties.

Berries also keep your memory sharp. Any kind of berries acts as an antioxidant to protect your liver issues. It also improves your immunity power to fight against viruses, bacteria, and other germs. You can add berries in smoothies and a breakfast bowl with strawberries to make it tastier.

Oranges

Oranges are a high source of vitamin C. Eating oranges regularly increases the immunity rate in your body. It produces antibodies that help you to fight against external infections and viruses.

It also plays an active role in stimulating skin-firming collagen. Eating oranges can help you to thwart eye-sight issues. Oranges also help you to protect your teeth from gums.

Yoghurt

Yoghurt is the best source of good bacteria or probiotics that keep better guts. It contains essential elements of a healthy balanced diet such as vitamin C, potassium, zinc vitamin B12, and riboflavin. You can add yoghurt to any dish or juice to add more flavour.

Onions and garlic

Onions, garlic, and chives provide various health benefits. These foods are easily accessible and you can add them to any sort of preparation. Garlic is one of the best vegetables that control diabetes and cholesterol levels. Onion and garlic both help you to maintain your blood pressure level at a normal state.

Seafood

Animal products contain high saturated fats, particularly processed foods and red meats that can increase your chronic diseases. Whereas, seafood contains healthy fats that are beneficial for reducing the threat of strokes and heart attacks.

The three constituents of Omega-3 fatty acids are EPA, ALA, and DHA. Omega-3 fatty acids are helpful for the skin. Fish and various seafood such as tuna, and sardines are good sources of Omega-3 fatty acids. You can also get fatty acids from nuts and plant oils such as soybean oil, flaxseed oil, etc.

Now that you have learned about healthy habits and foods, let us take a look at understanding one of the major concepts in distinguishing food types – processed and unprocessed.

Processed foods

Food processing is a way to change natural food ingredients into other forms to make them edible. This process undergoes various forms such as grinding, heating or cooling, and refining chemically and mechanically. A few examples of processed foods you consume regularly are breakfast cereals, bread, biscuits, sausages, dry fruits, etc.

Chemically processed foods contain artificial substances and refined materials to change the flavour of real food. These types of foods fall under the category of cosmetic foods. Some examples of ultra-processed foods are.

• Baked foods such as cakes, pizzas, and pastries
• Frozen foods and packaged meals
• Cheese and dairy products
• Ice creams and candies
• Packaged noodles and instant soups
• Sodas and flavoured beverages

Why are processed foods bad?

Processed foods are tasty but they are not good for your health. Chemically processed foods contain harmful components such as food colour, saturated fats, added sugar, and other ingredients. Here are some important factors that help you to understand the effects of processed foods on your health.

Added sugar

An excess amount of sugar acts as a crucial source to raise your blood sugar level and calories. The major diseases that occur from these processed sugar foods are diabetes type 2, inflammatory disease, obesity, etc.

Beverages and sodas contain added sugar that can affect the metabolism function of your body. Cut out processed foods that have high added sugar and try to drink mineral water and sparkling water for a better-balanced diet.

Poor nutrients

Ultra-processed items are a poor source of essential nutrients in comparison to minimally processed foods. In some foods, companies add artificial vitamins. However, healthy processed foods provide additional healthful compounds and ingredients.

A suitable way to get essential nutrients and minerals is to consume whole or unprocessed foods. Green vegetables, fruits, and any non-preserved foods are the best sources to keep your diet healthy.

Saturated fats

Saturated fats are the major reason for inflammation issues in your body. They increase the rate of low-density lipoprotein and reduce the level of good cholesterol which is high-density lipoprotein. Consuming trans fats can increase the risk of stroke, chronic disease, and diabetes level.

Processed foods and obesity are interlinked with each other because of saturated fats. Trans fats increase the unhealthy fats in your body and it causes obesity and other weight issues. Stop consuming processed foods that have refined oil, saturated fats and try to use alternative means for a healthy meal.

High-calorie

Food processing reduces the fibre and starch levels in food, therefore people consume more foods as it's easier to digest within a short period. And this excessive consumption of food increases the calorie level in your body.

This may result in weight gain problems and other issues such as cardiovascular disease, diabetes, hypertension, and gallstone. There are some low-fat foods you can try to maintain your calorie level intact such as no-cream yoghurt without any added sugar, skim milk, etc. Low-fat foods are typically low in calories that you may consider in your balanced diet.

What are non-processed foods?

Non-processed foods are natural foods in their unaltered and unrefined forms, without any added flavours. Unprocessed foods are beneficial for a healthy balanced diet to reduce your weight issues, chronic disease, cholesterol, and other major health problems.

Fruits and green vegetables are the best sources of nutrients and vitamins. To improve your memory, start eating healthy. Omega-3 fatty acids, fish, and polyphenols are some of the considerable healthy diets and nutrients that stabilize your memory. You can also try other foods to nurture your brain function.

Some fruits and vegetables have phytochemicals that act as antioxidants along with lycopene, and vitamins like A, C, and E. High-oxidants foods are blueberries, raspberries, carrots, pumpkins, and dark leafy vegetables. Try to include these foods in your diet chart to prevent cancer risks.

Try to maintain a healthful diet by avoiding ultra-processed foods to control the calorie rate. Foods such as beans, legumes, and nuts can lower the rate of fat and calorie rate in your body.

Processed foods vs unprocessed foods

Unprocessed foods are fresh, natural, uncooked foods such as fresh vegetables, fruits like apples, oranges, etc. Whereas, foods that undergo several processes such as grinding, freezing or heating, and other chemical reactions are processed foods. These are mainly packaged and preserved foods such as sausages, cheese, frozen meats, and other items.

Processed foods contain artificial chemicals, added sugar, high calorie, and harmful components that are highly dangerous for your body. Unprocessed foods are fresh and contain healthy nutrients, vitamins, and protein.

Minimally processed foods are the best alternatives as they don't have any extra added ingredients or chemicals. Some examples of these types of foods are partially frozen fruits, pre-washed vegetables, roasted nuts, and low-flame cooked salmon.

Conclusion

A healthy diet is essential to build a strong immune system to prevent your body from foreign diseases. To maintain a balanced diet you need to eat varieties of foods and change your daily food habit.

At VMeals, we provide a healthy meal plan delivery service tailored to your needs at an affordable range. We offer a variety of meal structures and healthy diet meal plan options that are ideal for any health-conscious person. If you are struggling with your diet chart, our nutritionists and experts can help you manage your healthy meal plans.

Reach out to start your fitness journey with us!

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