A fulfilled life consists of many elements, with nutritional habits at the crux of health and wellness. The exact formula for creating a better life is specific to you, but making changes to your diet can transform your physical condition and emotional health. The food you eat has a direct impact on how you feel, in addition to your physique. Carbohydrates, fats and proteins all play a role in regulating brain chemical messengers that communicate to various parts of your body to relay movement, coordination and mood. If you find yourself at a nutritional crossroads, take the time to learn new habits outside of your comfort zone to live a better and healthier life.
Step 1
Include a broad range of foods in your daily meals that comes from the basic food groups. Within each food group, you can choose a variety of options to sustain energy and gain the required nutrients needed for good health. The basic food groups include vegetables and fruits, grains, dairy and meats. Consult your physician on your nutritional needs in each food group based on your health needs.
Step 2
Choose complex carbohydrates over simple sugars. Consuming the right carbohydrates daily is important for maintaining energy level and blood glucose. Complex carbohydrates include whole grains, beans, and fibrous fruits and vegetables. Fiber keeps your digestive system regulated and helps keep your cholesterol levels low. Skip the simple sugar carbohydrates that come from eating processed foods and snacks with added sugars, such as potato chips, candy and cakes. Avoid white breads, rice and pasta, which have less nutritional value than whole wheat grains.
Step 3
Add healthy protein and unsaturated fats to your diet. A small amount of fat and lean protein in your diet are essential for processing the nutrients from foods. Learn the difference between unhealthy fats, such as saturated and trans fats, which contribute to arterial plaque buildup, high cholesterol and high blood pressure, and healthier fats, such as unsaturated fats and omega-3 fatty acids. Higher levels of saturated fats are found in whole dairy, fatty meats and packaged foods. Unsaturated fats are found in fish, nuts and olive oil. Choose low-fat dairy and poultry instead of red meat, and read package labels for the amount of saturated fat content per serving.
Step 4
Drink plenty of water and other nutritious beverages. Daily water consumption is important for maintaining hydration, ridding your body of waste and keeping your temperature normal. Choose water over sugar- and sodium-filled soda and other beverages. Drink a glass or two of whole fruit or vegetable juice for nutrients, but avoid juices with added sugars. Limit your caffeine intake to avoid a diuretic effect. Drink alcohol sparingly to avoid health complications such as liver disease.
Step 5
Reduce meal portions and understand serving sizes. The U.S. Department of Health and Human Services delineates portion size as the amount of a single food item served in a single eating occasion vs. a serving size, which is a standard unit measure of food. Serving sizes are generally smaller than a portion. For instance, one slice of bread is a portion consisting of two serving sizes based on the unit of measure. Bigger meal portions increase your chance of overeating and consuming more calories than necessary. Limit portions by eating smaller meals more frequently, or adding snacks in between your meals. Avoid munching on foods while watching TV.
Tips and Warnings
- Any form of fat is high in calories, and choosing unsaturated fats limits the additional unnecessary calories in your meals. Avoid eating fast food, but if you do, choose smaller portions to reduce the amount of saturated fats and calories you consume. Limit your salt intake by using garlic, spices and herbs for flavoring. Consider taking a multivitamin as an adjunct to eating healthier meals.
- Poor dietary habits contribute to increased risk of heart disease and type 2 diabetes.
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