There’s a lot of nutrition information out there, and it’s constantly changing on the internet, in the locker room, and at the dinner table. You may hear that certain foods are “bad” for you one day and “excellent”. Then, a new fad diet emerges every few months, each based on an entirely different philosophy. Is it fat that is bad, or are carbs the worst? Should you keep track of your macros or the time between meals? Should you drink coffee every day or avoid it altogether?
The world of nutrition appears to be ever-changing, making it difficult to keep track of everything. The truth is that restrictive dieting isn’t long-term sustainable, and as a result, won’t provide you with the results you want — but developing healthy eating habits for life will. And the fundamentals of eating healthily are, well, fundamental.
No matter what other nutrition trend finds favour or is tossed your way, here are the nutrition concepts you can always bank on to be true — and turn to in learning how to start eating healthy and sustain that lifestyle for good.
Eat Plenty of Fruits and Vegetables
Fruit and vegetable consumption is “indisputable,” and everyone should do so. Getting enough fruits and vegetables in your diet is connected to a host of favourable outcomes that can’t be matched by popping a medication. These foods are high in vitamins and minerals and antioxidants, fibre, and other helpful ingredients. Phytonutrients, natural plant compounds that help fight and prevent disease, and many of which work as antioxidants are other helpful components.
Fibre is found in fruits and vegetables. It provides various health benefits, including improving satiety and lowering the risk of diseases including heart disease, type 2 diabetes, and several malignancies.
Get Enough Fiber
Many studies have shown that eating a high-fibre diet is linked to a lower risk of death from heart disease and other chronic diseases that affect Americans. Fibre aids with digestive health, cholesterol reduction, blood sugar stabilization, and weight management. Fibre also makes you feel full, which helps you avoid overeating. When her weight-loss clients increase their fibre intake, Young adds, they feel more content and can better manage their junk-food consumption.
Fluids in your body also aid in transporting nutrients to your cells and can help you avoid constipation. Not to mention, dehydration can induce sluggish thinking, mood swings, kidney stones, and overheating.
What is the recommended amount of alcohol to consume? That can be perplexing. You can get fluids by eating a lot of fruits and vegetables and other foods that naturally contain water. Even 100% fruit juice, coffee, and tea count toward your daily fluid requirements.
Eat a Variety of Foods
It’s common knowledge that our bodies require a range of nutrients to stay healthy. Dish has a lot to give, yet no single food will provide you with all the nutrients you require.
This idea can be applied to a wide range of foods, including grains, nuts, seeds, lipids, and so on. The more variety of foods you eat in each food group, the more nutrients you’ll consume. Each of these nutrients is required for the proper functioning of your body’s many systems.
Minimize Overly Processed Foods
If you’ve been trying to figure out how to eat healthier, you’ve probably heard that processed foods are bad for you. However, processed meals, in general, aren’t the problem here. To some extent, a bag of pre-washed salad greens, a slice of cheese, and a can of beans are all processed. However, the overly processed meals supply few beneficial nutrients while also providing numerous nutrients that you probably already consume in excess.
Most cookies, doughnuts, and cakes, for example, are heavy in calories, saturated fat, and added sugar, with few if any vitamins and minerals. In addition, saturated fat consumption has been related to an increased risk of heart disease.
“Choose meals that are the closest to their original forms, such as fresh meat, chicken, and fish, as well as fruits and vegetables, for the most nutrients and the least added fat, sodium, and sugar,” Ward advises. That’s all there is to it.
Also read our blog: 7 Science-Based Health Benefits of Coconut Water