Eating a healthy diet is important -- it's easy to know this, but it can be challenging to do it. Unhealthy foods tend to be tempting, inexpensive and everywhere, while eating healthy foods can require extra planning and effort. But the significance of nutrition for your health cannot be overstated. Nutritious foods can act as daily medicine to support the function of every cell in your body, which then helps you heal from illness and maintain your health.
Eat Whole Foods
Whole foods are unprocessed and unrefined -- in other words, whole foods are as close as possible to their original state in nature. Whole foods lack chemical additives and preservatives, and they are high in vitamins, minerals, fiber and antioxidants. As often as possible, eat whole foods, such as vegetables, fruits, whole grains and unprocessed meat, poultry, fish and dairy.
Avoid Sugar and Artificial Sweeteners
The average person in the U.S. consumes the equivalent of 46 tsp. of sugar per day, according to Lori Lipinski, a Certified Nutritional Consultant. Excessive sugar consumption is associated with obesity, diabetes and heart disease, among other health conditions of the body and mind. Artificial sweeteners, like high fructose corn syrup, Splenda and Nutrisweet fare no better, as they are linked to diseases of the nervous system and certain cancers. It's best to avoid sugar and artificial sweeteners. For healthier sweet tastes, eat fruits, or sparingly use natural sweeteners like honey or maple syrup.
Shop the Perimeter of the Grocery Store
When you're at the grocery store, fill your shopping cart with whole foods. To accomplish this, shop mostly around the perimeter of the store, where you'll find fresh produce, meats, poultry, fish, dairy, nuts and seeds. Packaged, jarred and canned products tend to be in the middle of the store, so purchase sparingly from the aisles.
Read Labels
Before buying a packaged product, read its label. It can be surprising how many products unexpectedly contain sugar, artificial sweeteners, chemical coloring and preservatives. A general rule is to avoid products that contain ingredients that are known to be unhealthy or are simply impossible to pronounce.
Choose Organic
Organic foods are grown or raised without artificial pesticides, commercial fertilizers and synthetic hormones. As a result, organic products have reduced levels of chemical toxins than their conventionally grown counterparts. Additionally, organic produce may have higher levels of vitamins, minerals and antioxidants. As much as possible, choose organic products.
Prepare Meals at Home
It can be hard to find healthy foods at restaurants and other food establishments. Often, getting the healthiest meals requires some preparation at home. Find a few recipes that are healthy, delicious and easy, and practice preparing them at home, so the process becomes speedy and stress-free.
Pre-Slice, Chop and Wash Produce
A method for making your food preparations faster and easier is to prepare your produce in advance. Wash, chop and slice all your produce at once, and then store it in the refrigerator. Then, when it's time to cook a meal, your ingredients are ready to go. This makes it easier to incorporate vegetables into your meals.
Have Healthy Snacks Available
When you're hungry, it's easy to reach for the nearest snack. Unfortunately, this often leads to overeating refined foods like cookies, candy or chips. Make healthy snacks easily available for those hungry times. Ideas include nuts, seeds, nut butters with fruit and hummus with vegetables. Healthy snacks not only carry more nutrition, but they're ultimately more satisfying.
Aim for a Colorful Plate
Make your meals colorful. This usually translates to including one or more vegetables in your meal. Colorful produce tends to have high levels of nutrients, such as flavonoids. When your meal is more visually appealing, your body responds with enhanced digestion.
Be Realistic
Developing healthy eating habits can require time and energy. Allow yourself to learn and experiment with what works best for you. Give it your best effort most of the time. It's OK to splurge and enjoy a treat on occasion. When you set goals that are high, yet attainable, you're more likely to achieve them.
References
- Weston A. Price Foundation: Replacing Refined Sugars with Natural Sugars One Step At a Time
- "Nourishing Traditions"; Sally Fallon; 2001
- "Medical Nutrition from Marz"; Russell B. Marz, N.D., M.Ac.O.M; 1999
- Organic Trade Association: Nutritional Considerations
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