The first thing to do is understand what your body needs. If you don't know, ask your nutritionist who can help you determine the right foods for you. It's important to eat a variety of fruits and vegetables because they contain different vitamins, minerals, antioxidants, and phytochemicals that may be beneficial in preventing disease. Some nutrients are better absorbed from fresh produce than others. For example, beta-carotene is more easily absorbed from carrots than from cooked ones. And some people have trouble digesting fiber from whole grains, so it's best to start with refined grain products like breads and cereals.
When choosing fruits and vegetables, choose those that are bright in color, especially yellow and orange. They usually contain the most nutrients. The darker the green, the less nutrient dense the fruit or vegetable. A good rule of thumb: the darker the color, the richer the flavor! To remove any dirt, pesticides, and bacteria fruits and vegetables should be washed thoroughly.
Drink plenty of water throughout the day. Drinking water before meals helps fill you up so you eat less. Drink water when you feel hungry between meals as well. It'll keep you hydrated and full, helping prevent overeating. Try to avoid drinking soda or other sugary drinks because they add empty calories without providing much nutritional value.
Another essential part of a balanced diet are fats. Eating too many fats can lead to weight gain, but consuming the right types of fat can actually help you lose weight. You need fat to absorb certain vitamins and to maintain your body temperature. But not all fats are created equal. Trans fats, found in processed foods, have been linked to heart disease and diabetes. Avoid these at all costs. Instead, opt for monounsaturated and polyunsaturated fats, which are found in nuts, seeds, avocados, olives, and olive oil. These healthy fats can help lower cholesterol and reduce inflammation.
If you're trying to lose weight, it's important to cut back on calories. One way to do this is by substituting high calorie snacks for low calorie ones. Try having a piece of fruit instead of chips or crackers. Or eat a handful of nuts rather than a candy bar. Snacking on fruits and veggies between meals can also help you stay satisfied until your next meal.
It's easy to get overwhelmed by all the information out there about what to eat. The key is to find balance. Eat a variety of healthy foods, but don't go overboard. Portion control is important, too. Be mindful of how much you're eating. Remember, everything in moderation!
There are lots of benefits to eating healthy, both physically and mentally. Here are just a few of them.
- Eating healthy helps prevent disease. People who eat healthy are less likely to develop chronic diseases like type 2 diabetes and cardiovascular disease.
- Eating healthy makes you feel better. When you eat nutritious food, you give your body the fuel it needs to function properly. Eating junk food can make you tired and sluggish.
- Eating healthy keeps you looking young. A diet rich in fruits and vegetables can improve your complexion.
- Eating healthy can boost your mood. Your brain needs energy and nutrients to operate effectively. That's why eating healthy helps you think clearly and stay calm.
- Eating healthy can help you sleep better. Foods like dairy and caffeine can disrupt your sleep cycle. By eating healthier, you'll be able to fall asleep faster and stay asleep longer.
- Eating healthy can protect you from cancer. Certain foods contain compounds called phytochemicals that can help prevent cancer. These include broccoli, berries, grapes, soybeans, and tea.
A healthy diet includes:
- Fruits and vegetables. These provide fiber, antioxidants, vitamins, and minerals.
- Whole grains. These provide complex carbohydrates and fiber.
- Lean proteins. These provide amino acids that are necessary for muscle growth and repair.
- Healthy fats. These help your body absorb vitamins and minerals.
- Low-fat or nonfat dairy products. These provide calcium, vitamin D and protein.
- Small amounts of alcohol (one drink per day for women; two drinks per day for men). It contains empty calories that can help to weight gain.
- Unsweetened beverages. These include water, unsweetened tea, and coffee.
- Healthy oils. These include olive oil, canola oil, and flaxseed oil.
Eating healthy doesn't mean you have to deprive yourself of delicious foods. There are plenty of tasty ways to prepare healthy meals. Here are a few tips to get you started.
- Get creative with spices. Spices can liven up any dish and add flavor without adding extra calories.
- Make your own condiments. Most store bought salad dressings, sauces, and dips are loaded with sugar and salt. Making your own allows you to control the ingredients.
- Cook in bulk. Preparing large batches of healthy meals ahead of time will save you time during the week.
- Keep healthy snacks around. Fruit, yogurt, and whole grain crackers are great options.
- Shop the perimeter of the grocery store. The outer edges of the supermarket contain the freshest, most wholesome foods.
- Read labels. Look for foods that list the amount of saturated fat, trans fat, and sodium. Avoid anything that lists more than 5 grams of total fat or 1 gram of saturated fat per serving.
- Go organic. Organic foods are grown without pesticides, herbicides, and chemical fertilizers. These chemicals can cause serious health problems.
- Eat a rainbow. Choose fruits and vegetables that are bright in color.
- Eat seasonally. Seasonal fruits and vegetables are often cheaper and taste better.
- Buy local. Locally grown foods don't travel far before being sold. This means they're usually fresher and more nutritious.
There are many different diets. Some of them focus on specific nutrients, while others promote eating a certain way for the rest of your life. No matter what kind of diet you follow, you should still aim to eat a variety of foods.