Going from eating anything you want to eating healthy isn't a change that occurs overnight. For many, it requires dedication, persistence, and a little bit of nutritional knowledge. Eating healthy not only involves food selection, but also macronutrient division, calorie intake and meal frequency.
Food Selection
Select complex carbohydrates such as whole-wheat bread and brown rice, protein in the form of lean meats, and healthy monounsaturated and polyunsaturated fats found in peanut butter, avocados and nuts. Avoid fast and processed foods to limit saturated and trans fat intake.
Macronutrient Division
Protein, carbohydrates and fat are all equally important in the diet. If possible, represent each of these macronutrients in every meal. Protein aids in muscle building and maintenance. Carbohydrates provide energy to the body. Healthy monounsaturated and polyunsaturated fats reduce risk of cardiovascular disease.
Calorie Intake
The amounts of calories you take in each day is a major factor in whether you gain or lose weight. Each individual has a maintenance level where weight is neither gained nor lost. Add 500 calories a day to this maintenance level to gain weight and subtract 500 calories a day to lose weight.
Meal Frequency
Eat five to six small meals each day to keep your metabolism up and the calories burning.
Considerations
Eating healthy is a lifestyle change. To make a permanent change in your body composition, you must be consistent with healthy nutrition.
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