25 Healthy eating tips

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Healthy way of eating is important for a healthy and happy life. Proper dietary habits help prevent many disease conditions such as diabetes, high blood pressure, and heart attack.

Here are some healthy eating tips that will really help you.

1. Eat regularly and naturally. Healthy way of eating is not restricting your diet, instead having a balanced diet.
2. Do not skip your meals, particularly your breakfast.
3. Eat small portions frequently. Eating six small portions each day is better than three large portions a day.
4. Include plenty of fresh vegetables in your diet. If they are not available, chose frozen vegetables that are better than canned ones.
5. Chose whole grain products. They contain adequate amounts of fiber. These cereals and grains should be the main energy source.
6. Eat slowly and enjoy your meals.
7. Don't forget to include at least one variety of fruit to each meal. Fruits should be a main part of a healthy diet.
8. Restrict the intake of sugar and sweets. Consumption of large amounts of refined sugar may lead to overweight and obesity.
9. Avoid unhealthy fats. Animal fat contain large amounts of saturated fatty acids. They are needed for the body. However, eating too much saturated fat will increase your cholesterol levels.
10. Trans fat is the worst fat. They are found in margarine and other shortenings. So try to avoid them.
11. Protein is an essential component in our meals. It is mainly found in meat, eggs, fish, and pulses.
12. Drink one or two cups of milk everyday. Milk is a good source of calcium and other nutrients.
13. One of the important tips about healthy eating that I want to share is regarding salt intake. Too much salt can raise your blood pressure. Therefore, use it sparingly.
14. Eat blueberries. They contain antioxidants that protect your body from oxidative damage. Blueberries are good for your skin.
15. Eat iron rich foods such as meat, green leafy vegetables, and grains.
16. Don't forget to include fish in your diet. They are good source of omega 3 fatty acids.
17. Eat oysters once or twice a month. They have lots of zinc. It is good for your skin and hair.
18. You need to eat vitamin C rich foods everyday. Most of the fruits contain vitamin C in good amounts. Oranges, lemon and tomatoes are some examples.
19. Carrots and pumpkins have beta carotene. Include them in your regular diet.
20. Try to avoid fast food. They are not a healthy diet.
21. Drink plenty of water.
22. Soft drinks are not good for your health.
23. Chose healthy snacks such as raisins, cereal bars, and fruits.
24. Always read the nutrition label in food packages. Look for calories, salt and fat content.
25. Teach your kids about healthy eating habits. 

Do bananas have potassium? Best answer here

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Yes! Bananas do have potassium in good amounts. That is why bananas are recommended for lowering blood pressure in people with hypertension.

Bananas have high amounts of potassium.
Photo credit: Blog.ctnews.com

How much potassium does a banana have?

It is impossible to tell the exact amount. The amount of potassium that a banana contain depends on the size or weight of the banana.


A small size banana weighing about 100g have approximately 400mg of potassium in it. This amount is about 10 per cent of the daily requirement.

Related posts:

Top 10 potassium rich foods.

Health benefits of bananas.

Iron absorption inhibitors

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Absorption of iron in our diet may be inhibited by some substances. These iron absorption inhibitors are usually found in foods and drinks. Some medications also reduce the assimilation process of iron in the digestive system.

Here are a list of inhibitors of iron absorption.

• Tea and coffee
• Chocolate
• Soy products
• Almond nuts
• Brazil nuts
• Large amounts of zinc in the diet
• Large amounts of manganese
• Calcium supplements
• Antacids and other peptic ulcer medications

Tea, coffee and chocolate contain tannins that are chemical substances found in many plants. Tannin makes insoluble molecular complexes with non heme iron, making it harder to digest.A research article published in An International Journal of Gastroenterology and Hepatology says drinking tannin containing beverages such as tea with meals may contribute to the development of iron deficiency anemia.
Soy, almonds and Brazil nuts contain phytate which is a strong inhibitor of iron absorption. Researchers found that phytic acid is a major contributor of reduced iron absorption from soy products.
Related article:Iron absorption enhancers.

Do bananas have fiber?

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Bananas are versatile fruits that have good amounts of fiber. An average size banana contains about 3g of fiber in it.

We need to eat about 30g of fiber each day to have a healthy life.

Bananas are good source of fiber.
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Fiber is an indigestible substance found in cereals, fruits and vegetables. Even though it is not digested by the body, it is an essential component in our diet. A diet in high fiber content helps prevent many disease conditions such as constipation, high cholesterol and obesity.

Fiber in bananas and other foods passes to the large intestine without getting digested. It absorbs water from the intestine and become soft and bulky. This helps have a smooth and regular bowel movements. So eating banana will help prevent constipation.



Eating high fiber diet may reduce the risk of developing hemorrhoids, diverticular disease, and bowel cancer.Soluble fiber found in bananas and cereals helps lower blood cholesterol levels. It is evident that a high fiber intake is linked to lower risk of coronary heart disease.

Eating high fiber foods helps maintain a healthy body weight. Bananas have significant number of calories. However, high fiber content makes you feel full. It will reduce your apatite and may help lose weight.

In addition to high fiber content, bananas are a good source of other nutrients. They contain many vitamins and minerals.

Eating bananas will help you get adequate amounts of fiber that has many health benefits such as relieving constipation, reducing cholesterol levels and maintaining healthy weight.

Related post:

Do bananas have potassium?

Calories in a banana

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Banana contains significant number of calories. That make it different from other fruits. Normally fruits have fewer calories than other foods such as cereals and beans.

Banana has calories.
Photo credit: Blog.ctnews.com

Many people think that the calories in banana are bad for their health. Some people argue that diabetic patients should not eat bananas. That is not entirely true. I will explain it later.

How many calories are in a banana?

The calorie content of a banana depends on it size. A medium size banana weighing about 150g contains about 150 calories. In other words, 1g of banana will have approximately 1 calorie in it. Now the calculation is easy.

Compare to apple or pears, the energy content of a banana is high. However, it contain high amounts of fiber, vitamins and minerals.

The calories found in bananas make them a healthy snack. They will provide instant energy and essential nutrition. So diabetic people can eat bananas. However, they should not eat too much. One serving per day is enough for them.

People who are trying to lose weight may think that high calorie content of banana make it harder to burn fat. The truth is, eating a banana is far better than consuming fast food, sweets or soft drinks.

It can be concluded that banana contains moderate amounts of calories. However, high content of vitamins, minerals and fiber makes it as a healthy food.

Related posts:

Fiber in bananas
Potassium in banana