Healthy Eating

What is a healthy diet?

Eating a healthy diet doesn't have to mean having strict boundaries, staying unrealistically thin, or depriving yourself of the foods you love. Instead, it's about feeling great, having more energy, improving your health, and improving your mood.

Healthy eating doesn't have to be overly complicated. If you feel overwhelmed by all the conflicting nutritional and dietary advice, you are not alone. It seems that for every expert who tells you that a certain food is good for you, you'll find another adage just the opposite. The truth is that while certain foods or nutrients have been shown to have beneficial effects on mood, it is your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food as close to the way nature has created it can make a huge difference in the way you think, look and feel.

Using these simple tips, you can clear up the confusion and learn how to create and stick to a delicious, varied, and nutritious diet that's as good for your mind as it is for your body. Is for.

Basics of Healthy Eating

While some extreme dieters may suggest otherwise, we all need a balance of proteins, fats, carbohydrates, fiber, vitamins and minerals in our diet to maintain a healthy body. You don't need to eliminate certain categories of food from your diet, but choose the healthiest options from each category.

Protein gives you the energy to get up and go and keep going, while supporting mood and cognitive function. Too much protein can be harmful for people with kidney disease, but the latest research shows that many of us need more high-quality protein, especially as we age. This doesn't mean you have to consume more animal products -- a variety of plant-based sources of protein each day can ensure that your body gets all the protein it needs.

Fat. Not all fats are the same. While bad fats can ruin your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats -- such as omega-3s -- are vital to your physical and emotional health. Adding more healthy fats to your diet can improve your mood, improve your health, and even cut your waistline.

fiber. Eating foods high in dietary fiber (cereals, fruits, vegetables, nuts, and beans) can help you stay regular and reduce your risk of heart disease, stroke, and diabetes. It can also improve your skin and help you lose weight.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression and sleep difficulties. Whatever your age or gender, it's important to include calcium-rich foods in your diet, limit calcium-depleting foods, and get enough magnesium and vitamins D and K to help calcium do its job. get receive.

Carbohydrates are one of your body's main sources of energy. But most sugars and refined carbs should come from complex, unrefined carbs (vegetables, whole grains, fruits) instead. Reducing white bread, pastries, starches and sugar can prevent rapid rises in blood sugar, fluctuations in mood and energy, and the build-up of fat, especially around your waist.

Switching To A Healthier Diet

Switching to a healthy diet should be an all-or-nothing proposition. You don't have to be exhausted, you don't have to completely eliminate the foods you enjoy, and you don't have to replace everything at once—which usually only results in cheating or your new eating habits. leads to abandonment of the plan.

A better approach is to make a few small changes at a time. Keeping your goals in check can help you achieve more in the long run, without feeling deprived or overwhelmed by a major dietary change. Think of planning a healthy diet as a number of small, manageable steps -- like adding a salad to your diet once a day. As your small changes become habits, you can continue to add more healthy options.

Setting Yourself Up For Success

To set yourself up for success, try to keep things simple. Eating a healthy diet doesn't have to be complicated. For example, instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding canned and processed foods and choosing more fresh ingredients whenever possible.

Prepare more of your own food. Cooking more meals at home can help you take control of what you're eating and better monitor what goes into your meals. You'll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When reducing unhealthy foods in your diet, it is important to replace them with healthier alternatives. Replacing dangerous trans fats with healthier fats (such as substituting fried chicken for grilled salmon) will have a positive effect on your health. Substituting animal fats for refined carbohydrates, however (such as substituting your breakfast bacon for a doughnut), will not reduce your risk for heart disease or improve your mood.

Read the label. Being aware of what's in your food is important because manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even the food claims to be healthy.

Pay attention to how you feel after eating. This will help promote healthy new habits and tastes. The healthier you eat, the better you will feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or lack energy.

drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through a dehydrated life—which leads to fatigue, low energy, and headaches. It's common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Moderation: Important to any healthy diet

What is Moderation? In short, it means eating only as much food as your body needs. You should feel satisfied at the end of the meal, but not stuffed. For many of us, moderation means eating less than we do now. But that doesn't mean you should eliminate your favorite foods. For example, eating bacon for breakfast once a week may be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and sausage pizza. If you do, don't.

Try not to think of certain foods as "off-limits." When you ban certain foods, it's natural to crave more of those foods, and feel like a failure if you succumb to temptation. Start by reducing portion sizes of unhealthy foods and not eating them too often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them only as occasional indulgences.

Think small portions. Serving sizes have increased recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't supersize anything. At home, visual cues can help with portion size. Your serving of meat, fish, or chicken should be the size of a deck of cards and a half cup of mashed potatoes, rice, or pasta should be the size of a traditional light bulb. By serving your food in small plates or bowls, you can trick your brain into thinking it's one big portion. If you don't feel satisfied at the end of a meal, add more leafy greens or end the meal with fruit.

take your time. It's important to slow down and think of meals in terms of nutrition rather than overeating in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to unintentional overeating.

Limit snack foods at home. Be careful with the foods you keep on hand. If you have unhealthy snacks and prepared dishes, eating in moderation is more challenging. Instead, surround yourself with healthier options and when you're ready to reward yourself with a special treat, go out and have it.

Control emotional eating. We don't always eat just to satisfy hunger. Many of us turn to food to relieve stress or deal with unpleasant feelings like sadness, loneliness or boredom. But by learning healthy ways to manage stress and emotions, you can regain control of the food you eat and your emotions.