[Fit Friday] 4 Eating Habits to Help You Build a Healthy Lifestyle! What's the Fittest Way to Eat Breakfast?

Living a healthy life is a common wish for many, and diet is a vital part of a healthy lifestyle. Healthy eating habits are the cornerstone of maintaining overall physical and mental well-being, affecting our energy, mood, and even our physique. JC Fit City will share some simple and practical methods below to help you get started easily. As the start of the day, breakfast is key to a healthy diet. This "Fit Friday", be the first to try the three "Fittest Breakfast" pairing suggestions recommended by JC Fit City to kickstart a healthy day.

4 Healthy Eating Habits

To build a healthy lifestyle, you might want to start with these four basic eating habits:

1. Stay adequately hydrated
Water is the source of life. Sufficient hydration promotes metabolism and helps the body detoxify. Try setting a daily water intake goal, such as 6-8 glasses, and keep a water bottle at your desk or at home to remind yourself to drink regularly. Drinking a glass of water before meals is also a good way to increase your water intake.

2. Choose whole grains
Whole grains are rich in dietary fiber, B vitamins, and minerals, providing the body with stable and lasting energy, helping to maintain blood sugar stability, and promoting gut health. In your daily diet, try replacing some white rice with brown rice, red rice, or quinoa; or choose whole wheat bread or oatmeal for breakfast or snacks.

3. Increase your intake of fruits and vegetables
Fruits and vegetables are important sources of vitamins, minerals, and antioxidants, which help maintain immunity, protect cells, and prevent chronic diseases. To eat more fruits and vegetables, ensure each meal includes at least one serving of vegetables, and try to incorporate produce of different colors to get a wider range of nutrients. Having fruit as a snack or making fresh fruit and vegetable juices are also great ways to increase your intake.
4. Control your intake of processed foods
Many processed foods contain high levels of salt, sugar, and fat. Long-term excessive consumption increases the risk of obesity, cardiovascular diseases, and other health problems. To reduce your intake of processed foods, refer to the nutrition labels on food products and pay attention to the content of sodium, sugar, and saturated fat. Try to choose "whole foods," which are natural ingredients that are unprocessed or minimally processed, and try to cook at home more often to control the ratio of ingredients and seasonings yourself.

Benefits of a Balanced Diet

Cultivating good eating habits can have a positive impact in many ways:

● Maintain ideal weight and energy levels: A balanced nutritional intake gives the body the energy it needs without accumulating excess calories, helping to maintain a healthy weight. By consuming complex carbohydrates and sufficient protein, you can stabilize your blood sugar levels and avoid the fatigue caused by sharp spikes and drops in blood sugar.

● Strengthen the immune system to fight off diseases: The immune system needs a variety of vitamins (like vitamins C, D, A) and minerals (like zinc, iron, selenium) to function properly. A balanced diet ensures you get these key nutrients, building a strong defense for your body to help resist infections and reduce the chances of getting sick.

● Promote cardiovascular health: Choosing whole grains and fruits and vegetables rich in fiber, as well as foods containing healthy fats (like omega-3 fatty acids), while limiting the intake of excessive saturated fats, trans fats, high-sodium, and high-sugar foods, can effectively help manage blood pressure and cholesterol levels, reducing the risk of cardiovascular diseases like heart disease and stroke.

● Support brain function and mental health: Omega-3 fatty acids, antioxidants, and B vitamins are very important for maintaining cognitive functions (including concentration and memory). Consuming fiber and probiotics helps maintain a healthy gut microbiome.

● Strengthen bone and muscle health: Adequate calcium and vitamin D are key to maintaining bone density and preventing osteoporosis. Sufficient protein intake supports muscle repair and growth, which is very important for maintaining physical mobility, strength, and metabolic rate.

What's the Fittest Way to Eat Breakfast?

Many people mistakenly believe that skipping breakfast helps with weight loss, but this is a common myth. A nutritious and balanced breakfast can kick-start the body's metabolism and provide energy for the day's work and study. A healthy breakfast should include the following elements:

● Quality protein: such as eggs, low-fat dairy products, soy milk, lean meat, etc.
● Complex carbohydrates: such as whole wheat bread, oatmeal, brown rice, etc.
● Healthy fats: such as avocado, nuts, etc.
● Fiber: from fruits, vegetables, and whole grains.

JC Fit City recommends three "Fittest Breakfast" pairing suggestions, perfect for those of you who want to get healthier and have a "Fit Friday":

● Tomato, cucumber, and egg sandwich + 1 banana + 1 cup of low-fat or skim milk.
● 1 piece of steamed turnip cake + lettuce and fish fillet congee + 1 cup of low-sugar, calcium-fortified soy milk.
● Lettuce and tuna sandwich + low-fat mango yogurt + 1 cup of pure orange juice with no added sugar.

Establishing healthy eating habits is an important path to a better quality of life, affecting our long-term health and daily vitality. JC Fit City encourages you to start by trying one of the small habits mentioned in this article, gradually making adjustments, and you will slowly begin to feel the positive feedback from your body.

Reference: https://restaurant.eatsmart.gov.hk/b5/content.aspx?content_id=466