I am going to be giving you 6 different principles to eating healthy. They are extremely simple and easy to understand and incorporate into your daily life.
1. Eat Complex Carbohydrates
- Eat foods with high starch and fiber content over sugar.
- Complex carbs break up slower and provide more consistent energy oppose to basic carbs like sugar that enter the bloodstream and quickly convert to energy, some sugar may be stored in the liver for future use, or if too much is consumed it is stored as fat for long-term reserves.
- Complex carbs should make up about 1/3rd of your calorie intake each day.
- When cooking with starches be sure to minimize the addition of fats like butter on bread or pasta with creamy sauces.
Conclusion: Eat starchy food, cut out the sugar, and don't add high-calorie content fats while cooking.
2. Eat 5 Servings of Fruits and Vegetables Every Day
- Fruits and Vegetables should take up the bulk of your 25g fiber intake.
- Fiber falls into 2 categories soluble which can lower your cholesterol and keep your blood sugar levels from spiking and dipping, and insoluble which digest slowly and can make you feel less hungry throughout the day. Both of which contribute to a less urgent feeling of hunger.
- A variety of fruits and vegetables is essential to ensuring you have the proper balance of soluble and insoluble fibers
Conclusion: Snack on fruits and vegetables throughout the day and eat a variety of different kinds!
3. Eat less saturated fat (trans fat)
- The average female should consume less than 20g of fat every day while the average male less than 30g, children should consume even less.
- Try to substitute saturated fat for unsaturated fat like oily fish or avocados.
Conclusion: Everyone needs fat in their diets! Unsaturated fats are good for you and provide you with the nutrients you need.
4. Eat less salt
- Adults should consume no more than 6g of salt a day and its even less for kids under 11
- Eating too much salt can lead to high blood pressure and other associated risks
- Be sure to check food labels, because often canned foods, soups, and sauces are high in salt content.
- More than 1.5g in 100g means a product is high in salt.
Conclusion: Your body does require some salt to perform certain tasks, but moderation is key especially as more and more salt is being added to foods.
5. Be sure to drink enough water
- Most people fail to drink the recomended 6-8 glasses of water each day.
- This can lead to fatigue, lack of focus and other ability restricting factors.
- Being extremely active or out in the high heat will require more than the suggested amount of water each day.
Conclusion: Make a point to drink more water so you can be at a high level of ability and awareness.
6. Do not miss breakfast
- A healthy and hearty breakfast is the best way to start any day. It will provide you with the nutrients you need and the alertness you will require to make better decisions throughout the day.
Conclusion: Every day starts with breakfast, this should be one of the most nutritious meals of the day. Snack throughout the day on various fruits to maintain a level head and more appeased stomach. Make conscious food decisions and cut out unhealthy additives or abundances of salt. Make a point to drink more water.
Eat Better Feel Better!