Living a healthy life means eating foods that support health and avoiding those that don't. Healthy foods contain nutrients that prevent illnesses that include obesity, diabetes and heart disease. Eating a poor diet means you aren't getting adequate amounts of these nutrients, leading to an increased risk of disease. Eating healthy doesn't have to be overwhelming; you only need to make a few changes.
Plan
One best way to fall prey to temptation is not to have a meal plan in mind. Writing down what you plan to eat for each meal and snack allows you to shop for all the ingredients needed to prepare them. Packing a healthy lunch to eat at work prevents you from having to hit the closest fast food place. Knowing what you are going to have for dinner keeps you from stopping for take-out on the way home. Incorporate healthy foods into your plan so that you are always prepared when hunger strikes. Make a meal plan for a week or two at a time instead of trying to do it each day to make sticking with it easier.
Include Variety
Eating a variety of foods from all the food groups ensures you are covering all your nutrition needs. This includes fruits, vegetables, lean protein sources, low-fat dairy foods and whole grains. These foods are low in fat, calories, salt and sugar, which keeps you healthy and controls your weight. Fruits and vegetables are good sources of fiber, which supports healthy digestion and keeps cholesterol low. Dairy foods offer calcium for strong bones and teeth. Lean protein, including chicken, beef, fish, nuts, eggs and beans promote healthy muscles, skin and hair. Whole grains contain complex carbohydrates, which offer long-lasting energy to get you through the day.
Don't Forget Healthy Fats
Most people shy away from fats, fearing they will cause weight gain. A certain amount of fat is actually beneficial to your body and helps your heart and brain stay healthy. The key is to choose the right kinds of fat. Stay away from trans and saturated fat because they increase your risk of heart disease. However, polyunsaturated, monounsaturated and omega-3 fatty acids are considered good types of fat that your body needs to function. Include foods such as canola and olive oil, avocados, nuts, seeds, salmon and flax. Limit fast food and processed meals because they are likely to contain trans fats. Fatty cuts of meat and full-fat dairy products are high in saturated fat.
Practice Portion Control
All food has calories, healthy or not. Consuming more than you can burn will result in weight gain. This makes it vital to watch how much you are eating at one sitting. Follow the guidelines set forth by the USDA regarding serving size and how many you need each day from each food group. These numbers will vary, depending on your age, gender and level of physical activity. Eating off smaller plates makes it easier to eat less. Indulge in your favorite treats in moderation to prevent feelings of deprivation.
Member Comments