Eating healthy is not only good for your body, but also for your mind and mood. A healthy diet can help you prevent or manage chronic diseases, boost your immune system, and improve your energy levels. But what does eating healthy mean? And how can you make it a part of your daily routine?
In this blog post, we will share some tips and guidelines on how to eat healthy every day, based on the latest scientific evidence and recommendations from the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC)
What is a healthy diet?
A healthy diet is one that provides you with all the nutrients you need to function well and stay healthy. Nutrients are substances in food that your body uses for growth, repair, and maintenance. They include:
Protein: This is the building block of your muscles, organs, skin, hair, and nails. It also helps you make hormones, enzymes, and antibodies. Protein-rich foods include meat, poultry, fish, eggs, dairy products, beans, nuts, seeds, and soy products.
Carbohydrates: These are the main source of energy for your brain and body. They also help you digest food and regulate your blood sugar levels. Carbohydrates are found in grains, fruits, vegetables, legumes, milk, and sugar.
Fats: These are essential for absorbing vitamins, making hormones, protecting your organs, and keeping your skin healthy. Fats also provide energy and help you feel full. Fats are divided into saturated fats (found in animal products and some plant oils) and unsaturated fats (found in fish, nuts, seeds, avocados, and olive oil).
Fiber: This is a type of carbohydrate that your body cannot digest. It helps you regulate your bowel movements, lower your cholesterol levels, and control your blood sugar levels. Fiber-rich foods include whole grains, fruits, vegetables, legumes, nuts, and seeds.
Vitamins: These are organic compounds that your body needs in small amounts to perform various functions. They help you maintain your vision, immune system, skin health, bone health, and metabolism. Vitamins are found in various foods such as fruits, vegetables, dairy products, eggs, meat, fish, nuts, seeds, and fortified foods.
Minerals: These are inorganic elements that your body needs in small amounts to support various functions. They help you build strong bones and teeth, regulate your fluid balance, nerve impulses, muscle contractions, and blood pressure. Minerals are found in various foods such as dairy products, meat, fish, eggs, nuts, seeds, legumes, fruits, vegetables, and salt.
As a general rule, try to mostly eat foods that are high in nutrients like protein, fiber, healthy fats, vitamins, and minerals. These foods include veggies, fruits, nuts, seeds, beans, fatty fish, and eggs.
How much should you eat?
The amount of food you need depends on your age, gender, weight, height, activity level, and health goals. However, there are some general guidelines that can help you estimate how much you should eat from each food group.
According to the CDC, a balanced plate for most adults should look like this:
Half of the plate should be filled with non-starchy vegetables (such as leafy greens, broccoli, carrots, tomatoes, etc.) and fruits (such as berries, apples, oranges, bananas, etc.). A quarter of the plate should be filled with lean protein sources (such as chicken breast, turkey breast, salmon, tuna, tofu, or eggs). The remaining quarter of the plate should be filled with whole grains (such as brown rice, quinoa, oats, or whole wheat bread) or starchy vegetables (such as potatoes, sweet potatoes, corn, or peas). You can also add a small amount of healthy fats (such as olive oil, avocado, nuts, seeds, or cheese) to enhance the flavor and texture of your meals.
You should also drink plenty of water throughout the day to stay hydrated and avoid sugary drinks (such as soda, juice, or sports drinks) that can add extra calories and harm your teeth. Water is essential for your health. It helps to regulate your body temperature, transport nutrients, and remove waste. Aim to drink at least eight glasses of water per day.
How can you improve your eating habits?
Changing your eating habits can be challenging at first, but it can become easier with time and practice. Here are some tips to help you improve your eating habits:
Reflect on your current eating habits and identify what triggers you to eat unhealthy foods or overeat. For example, you might notice that you tend to snack on chips when you watch TV or skip breakfast when you are in a hurry.
Replace your unhealthy eating habits with healthier ones. For example, you might swap chips for popcorn or nuts when you watch TV or prepare a quick smoothie or oatmeal for breakfast when you are in a hurry.
Reinforce your new eating habits by rewarding yourself with something other than food when you stick to them. For example, you might treat yourself to a movie night or a massage when you eat healthy for a week or a month.
Remember that eating healthy is not about following a strict diet or depriving yourself of the foods you love. It is about making smart choices that nourish your body and mind while enjoying the variety and pleasure of food.
Developing a daily health food habit takes time and effort. But with these tips, you can start making small changes to your diet that can have a big impact on your health. Remember, it’s all about progress, not perfection.
