Introduction
When it comes to eating healthy, there are a lot of rules out there. Some say you should eat so much protein, others say you should avoid carbs; some say you need to eat six times a day and others claim that three meals are the key. The truth is that eating right isn’t as simple as following a list of do’s and don’ts—it’s more about making smart choices with the foods you choose and how often you eat them. To help you get started on your journey towards better health through food, we’ve put together this list of easy tips to keep in mind when planning your meals each day (or week).
Get plenty of fiber.
You should get 25 to 30 grams of fiber per day, but most Americans only eat about half that amount. Fiber helps with weight loss, blood sugar levels, cholesterol levels, and heart disease risk. The more fiber you eat in your diet—particularly soluble (a type of insoluble) fiber—the better off your digestive system will be.
You can find plenty of sources for soluble and insoluble fibers at the supermarket: apples have both types; oats provide soluble; whole wheat bread contains insoluble; nuts are packed with insoluble; beans provide both forms as well as other nutrients that support good health like calcium and iron (which help keep bones strong).
Choose whole grains.
Whole grains are a better choice than refined grains, as they contain fiber, vitamins, and minerals. Some examples of whole grains include oats (not instant), brown rice, quinoa, and barley.
Whole-grain cereals are also a good option for breakfast because they’re high in fiber and can help you feel full longer.
Eat more fruits and vegetables.
- Eat more fruits and vegetables.
- Eat more than 5 servings per day.
Fruits and vegetables are good sources of vitamins, minerals, fiber, and other nutrients that help keep you healthy. They’re also low in calories and fat–and high in fiber!
Eat fish at least twice a week.
Fish is a good source of omega-3 fatty acids, which have been shown to reduce inflammation and triglycerides. Omega-3 fatty acids are also thought to help protect against heart disease, stroke, and certain cancers.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that can be found in fish oils (eicosapentaenoic acid or EPA), marine algae (docosahexaenoic acid or DHA), and some plant sources such as flaxseed oil or walnuts. There are three types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plants while EPA & DHA come from fish oils
Be mindful of added sugars.
Sugar is a sneaky little devil. It can hide in the most surprising places, so it’s important to be mindful of added sugars. Added sugars are found in many processed and prepared foods, including ketchup and salad dressing.
While we all know that natural sources of sugar (like fruit) are good for us, these added ingredients often have no nutritional value at all! They’re mostly just empty calories that can cause weight gain or make you feel hungrier than before you ate them.
Limit saturated fats and trans fats.
Saturated fats are found in foods like meat, butter, and cheese. Trans fats are found in processed foods like cookies, crackers, and chips. Saturated fats and trans fats can raise your LDL cholesterol (the “bad” kind) or lower HDL cholesterol (the “good” kind).
Saturated fat is the type of fat that increases your risk for heart disease when eaten in excess, so it’s best to limit your intake of these types of fats as much as possible.
Limit sodium to no more than 2,300 mg per day for healthy adults or 1,500 mg per day for those ages 50 and older or those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
Sodium is a mineral found in salt. It’s essential for the body to function, but too much can be harmful. Sodium helps maintain fluid balance, blood pressure, and muscle contraction.
The Dietary Guidelines for Americans recommend limiting sodium intake to no more than 2,300 mg per day for healthy adults or 1,500 mg per day for those ages 50 and older or those of any age who are African American or have hypertension (high blood pressure), diabetes, or chronic kidney disease.
You can eat healthily without being hungry!
Most people think that eating healthy means having to give up the foods they love. But this isn’t true! You can eat healthy without being hungry, and it’s easier than you think.
Here’s how:
- Eat a balanced diet. A balanced diet contains all the nutrients your body needs to stay healthy and energized throughout the day. It includes fruits and vegetables, whole grains, low-fat dairy products (like milk), fish or other seafood (like shrimp), beans/legumes (such as chickpeas), and nuts/seeds as well as lean meat like chicken breast or turkey sausage links–all with less saturated fat and trans fat than red meat products like beef burger patties.*
- Eat more fruits & veggies! These contain vitamins A & C which help keep your immune system strong.*
Conclusion
You can eat healthily without being hungry!