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Healthy Eating Confused by all the conflicting nutrition advice? These simple tips can show you how to plan, enjoy and stick to a healthy diet.
Diet
A healthy diet is not about strict restrictions, staying incredibly thin or depriving yourself of the foods you love. It’s more about feeling great, having more energy, improving your health and improving your mood.
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Eating healthy doesn’t have to be complicated. If you’re feeling overwhelmed by all the conflicting advice on nutrition and diet, you’re not alone. It seems that for every expert who tells you that a certain food is good for you, you’ll find another saying the exact opposite. The truth is that while some specific foods or nutrients have been shown to have a positive effect on mood, it’s your overall diet that matters most. The cornerstone of a healthy diet should be replacing processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a big difference in the way you think, look and feel.
With these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that’s as good for your mind as it is for your body.
Although some extreme diets may suggest otherwise, we all need a balanced ratio of protein, fat, carbohydrates, fiber, vitamins and minerals in our diet to maintain a healthy body. There is no need to eliminate certain food categories from your diet, but choose the healthiest ones from each category.
Protein gives you the energy to get up and go—and keep going—while supporting mood and cognitive function. Too much protein can be harmful for people with kidney disease, but recent research suggests that many of us need more quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based protein sources each day can ensure your body gets all the essential protein it needs. learn more”
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Fat. Not all fat is created equal. While bad fats can disrupt your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, improve your well-being and even trim your waistline. learn more”
Dietary fiber. Eating foods high in fiber (grains, fruits, vegetables, nuts, and beans) can help you stay regular and reduce your risk of heart disease, stroke, and diabetes. It can also improve your skin and even help you lose weight. learn more”
Calcium. In addition to leading to osteoporosis, a lack of calcium in your diet can also contribute to anxiety, depression, and trouble sleeping. Regardless of your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. learn more”
Carbohydrates are one of your body’s main sources of energy. However, most should come from complex, unrefined carbohydrates (vegetables, whole grains, fruits) rather than sugars and refined carbohydrates. Limiting white bread, pastries, starches and sugar can prevent rapid blood sugar spikes, mood and energy swings, and fat accumulation, especially around the waist. learn more”
Want To Live Longer? Stop Focusing On A Single Food And Consider Your Overall Diet, Study Suggests
Switching to a healthy diet doesn’t have to be an all or nothing solution. You don’t have to be perfect, you don’t have to completely eliminate the foods you love, and you don’t have to change everything at once—that usually just leads to cheating or giving up on your new eating plan.
A better approach is to make several small changes at once. Keeping your goals modest can help you achieve more in the long run without feeling depleted or overwhelmed by major dietary changes. Think of planning a healthy diet as a series of small, manageable steps—like adding a salad to your diet once a day. As your small changes become a habit, you can continue to add more healthy options.
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If you want to set yourself up for success, try to keep things simple. Eating healthier doesn’t have to be complicated. Instead of being too concerned with counting calories, for example, think about your diet in terms of color, variety and freshness. Aim to avoid packaged and processed foods and choose more fresh ingredients whenever possible.
Prepare more of your own meals. Cooking more meals at home can help you take control of what you eat and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and take-out foods that can leave you feeling tired, bloated, and irritable, and worsen symptoms of depression, stress, and anxiety.
Make the right changes. When limiting unhealthy foods in your diet, it is important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as swapping fried chicken for grilled salmon) will have a positive effect on your health. Swapping animal fat for refined carbohydrates (such as swapping breakfast bacon for a donut) won’t lower your risk of heart disease or improve your mood.
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Read the labels. It’s important to be aware of what’s in your food, as manufacturers often hide large amounts of sugar or unhealthy fats in packaged foods, even foods that claim to be healthy.
Focus on how you feel after eating. It will help cultivate healthy new habits and tastes. The healthier the food you eat, the better you will feel after the meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
Drink lots of water. Water helps remove waste products and toxins from our system, but many of us go through life dehydrated, causing fatigue, lack of energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
What is moderation? It basically means eating only as much food as your body needs. At the end of the meal, you should feel satisfied but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean cutting out the foods you love. Eating bacon for breakfast once a week, for example, might be considered moderate if you follow it up with a healthy lunch and dinner — but not if you follow it up with a box of donuts and a sausage pizza.
What Is The Standard American Diet?
Try not to think of certain foods as “forbidden”. When you ban certain foods, it’s natural to want more of them and then feel like a failure if you give in to temptation. Start by reducing the portion size of unhealthy foods and not eating them as often. As you cut back on junk foods, you may find that you crave them less or view them as occasional indulgences.
Think smaller portions. Portion sizes have increased recently. When dining out, choose an appetizer instead of a main course, split a meal with a friend, and don’t order anything large. At home, visual cues can help you with portion sizes. Your portion of meat, fish or chicken should be the size of a deck of cards, and half a cup of mashed potatoes, rice or pasta should be the size of a traditional light bulb. By serving food on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of the meal, add more leafy greens or supplement the meal with fruit.
Take your time. It’s important to slow down and think about food as nourishment, not just something you can devour between meetings or on the way to pick up the kids. It actually takes several minutes for your brain to tell your body that it’s had enough food, so eat slowly and stop eating before you feel full.
Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.
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Limit snacks in the home. Be careful about the foods you have on hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it.
Control emotional eating. We don’t always eat just to stave off hunger. Many of us also turn to food to relieve stress
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