As the end of the year approaches, many people make decisions or set goals for 2022. Although you can focus on one of the most popular purposes for the New Year – a diet aimed at weight loss – the observance of proper nutrition can help to achieve several health goals, not only to lose extra pounds.
We have collected nutritional tips to help you achieve four different common health challenges: strengthening bones, lowering blood sugar, lowering cholesterol and increasing energy.
1. Building Strong Bones
Although calcium supplements play a vital role in keeping bones strong, there are many healthy foods that provide the nutrients needed for bone health. In addition to calcium, look for foods that contain magnesium, potassium, vitamin C, and vitamin K. Some bone building choices include:
- Almonds and Almond Butter : Almonds are an excellent source of calcium and potassium. Two tablespoons of almond butter contain 111 milligrams of calcium and 240 milligrams of potassium. An ounce of almonds contains 80 mg of calcium, 190 milligrams of potassium and 75 mg of magnesium.
- Dark Leafy Greens : Cabbage, bok Choy, Chinese cabbage, collard tops and turnip tops contain calcium and vitamin K. A cup of cooked turnip tops contains about 200 milligrams of calcium (20% of the daily target).
- Sweet Potato : A medium-sized baked sweet potato contains 31 milligrams of magnesium and 542 milligrams of potassium.
- Citrus Fruits : Vitamin C has been shown to help prevent bone loss. One whole pink or red grapefruit contains about 88 milligrams of vitamin C, the amount needed for the whole day. One navel orange contains 83 milligrams of vitamin C.
2. Controlling Blood Sugar
Reducing blood sugar is important for everyone, not just those with diabetes. For anyone with pre-diabetes, a change in diet, along with regular exercise, can prevent diabetes. Try some of the following foods that have been shown to help control blood sugar levels.
- Broccoli : Broccoli has two enzymes (glucoraphanin and myrosinase) that work together to help lower blood sugar levels and promote insulin sensitivity. If you’re not a fan of raw or steamed broccoli, try roasting it with other vegetables or sauteing your broccoli with some garlic and mushrooms.
- Lean Fish or Chicken : Proteins help slow digestion and prevent blood sugar spikes after meals. Protein can also help prevent overfeeding. Fish and chicken are both excellent sources of protein. Avoid fried recipes and opt for grilled or baked fish and chicken.
- Flax Seeds : Flax seeds are known to be rich in fiber and healthy fats. They can also reduce blood sugar. In an 8-week study of 57 people with type 2 diabetes, Participants who added a pound of flaxseed each day to low-fat yogurt reported a significant reduction in A1C compared to those who consumed flaxseed-free yogurt. You can also add flaxseed to muesli or smoothies.
- Beans and Lentils : Beans and lentils are rich in soluble fiber, which can help slow digestion and improve glycemic response after meals. Try adding black beans or chickpeas to rice to reduce the carbohydrate load. Beans and lentils are also a good choice for replacing potatoes or pasta.
3. Lowering Cholesterol
Although avoiding fatty foods is the rule that is usually indicated first to those looking to lower cholesterol, there are also other elements that can be added to the diet to help reduce cholesterol.
- Get 4 Servings of Fruits and Vegetables : Fruits and vegetables contain antioxidants that can prevent plaque in your arteries. Studies show adults who eat four servings of fruits and vegetables each day have roughly 6% lower LDL cholesterol levels than people who eat fewer than two servings per day.
- Look for Soluble Fiber : Beans, whole grains, apples and citrus all contain soluble fiber. The advantage of soluble fiber is that it is able to absorb bile while moving through the digestive tract. Bile is produced by cholesterol and helps the body digest fats. When the liver needs to produce more bile, it extracts cholesterol from the bloodstream.
4. Increasing Energy Levels
It is easy to depend on caffeine to increase energy. If your favorite caffeine drink includes sugar or cream, you may choose other options to fight fatigue in a healthy way.
- Bananas : Bananas have two energy-giving ingredients: potassium and vitamin B6. In addition to a banana for breakfast, try adding it to a smoothie or yogurt.
- Salmon and Tuna : Fatty fish, such as salmon and tuna, are good sources of protein, B vitamins and omega-3 fatty acids. Proteins and B vitamins can increase energy, while omega-3 fatty acids can reduce inflammation, a major cause of fatigue.
- Eggs : Eggs are rich in protein and contain the amino acid leucine, which can help stimulate energy. A scrambled or hard-boiled egg in the morning, instead of a bagel or cereal, can help prevent a carbohydrate collapse in the middle of the morning.
- Water : Make sure you drink enough water throughout the day. Even a slight dehydration can weaken your energy.
Plan Gradual Changes
If your eating habits are very different from the types of foods you need to achieve your health goals, try making gradual changes by adding or eliminating one or two foods at a time. If you make drastic changes all at once, you are less likely to follow the new menu. Although it takes time to see the results of nutritional changes, you will get many long-term health benefits.
