The Ultimate Guide to Healthy Eating: Everything You Need to Know

Healthy Eating is a common mantra you’ve likely heard from your doctor, physical trainer, family or friends, or even TV health gurus. With so many new studies published every day about how certain foods are bad for you, it’s natural to wonder if your diet is healthy and if you should get rid of a particular food. Here’s a simple guideline to help you evaluate your diet and ensure you’re eating well.

Avoid and Control

1. Control your calories: Calculate how many calories you should eat daily to maintain your ideal weight or current weight, using free calculators available online. Your overall calorie consumption should be plus or minus 10% of your daily allowance, as eating too much even of “healthy” foods is not good for you.
2. Avoid trans fat and eat low amounts of saturated fats: These types of fats increase the risk of heart disease by increasing the amount of LDL or “bad” cholesterol, and they can also lead to obesity and high blood pressure.
3. Limit processed foods: Processed foods like fast food, frozen dinners, and packaged snacks are often high in calories, sodium, and unhealthy fats. Try to limit your intake of these foods and choose whole, unprocessed foods instead.

Moderate and Balance

1. Balance your macronutrients: Macronutrients are nutrients in food that give us energy and contribute calories to the diet. The three macronutrients are carbohydrates, proteins, and fats. Roughly one-third of the calories in your diet should come from each macronutrient, with a good distribution being 35% from carbohydrates, 35% from protein, and 30% from fat. If you have a family history of heart disease, reduce the portion of fat calories to 20%.
2. Use sugars in moderation: Sugars digest and raise blood sugar levels quickly, leading to insulin-resistance and diabetes over time. Sugars also convert easily to fat in the body and can lead to obesity. Eat fruits to satisfy your sweet tooth instead.
3. Use salt in moderation: Extra sodium in the diet can cause hypertension or high blood pressure. Salt is the major source of sodium in our diets and causes the body to retain water, leading to hypertension.
4. Drink alcohol in moderation: Alcohol is high in calories and can interact with certain medications. One to two alcoholic beverages per week is fine, but it should be eliminated from the diet during pregnancy.

Choose Wisely

1. Eat a variety of foods: This ensures your body gets all the different types of macro and micronutrients it needs and minimizes the risks of toxicities from too much of a certain food. Choose a good mix of dairy products, fruits and vegetables, grains, legumes, and meats for your diet.
2. Choose a diet with plenty of fruits, vegetables, and grain products: This increases fiber in your diet, improving gastrointestinal health and ensuring you get a variety of nutrients.
3. Stay hydrated: Drink plenty of water throughout the day to maintain proper hydration. Dehydration can cause fatigue, headaches, and other health issues. Avoid sugary drinks like soda and juice, as they can add unnecessary calories to your diet.

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Smoothies from Mediterranean plants can add a boost of nutrients to you daily diet.

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Plan and Adjust

1. Watch portion sizes: Even healthy foods can lead to weight gain if you eat too much of them. Use a food scale or measuring cups to ensure you are eating appropriate portion sizes for your body.
2. Plan meals ahead of time: Planning your meals ahead of time can help you make healthier choices and avoid last-minute decisions that may not be as healthy. Meal planning can also save you time and money.
3. Listen to your body: Pay attention to how you feel after eating certain foods. If a particular food makes you feel sluggish or uncomfortable, consider limiting your intake of it. Conversely, if a certain food makes you feel energized and satisfied, consider incorporating it more into your diet.

Overall, maintaining a healthy diet is about balance and moderation. It is an essential aspect of maintaining good health and wellbeing. By following the guidelines mentioned above, including controlling your calorie intake, balancing your macronutrients, eating a variety of foods, avoiding unhealthy fats, and using sugars and salt in moderation, you can achieve a well-rounded and nutritious diet. Additionally, staying hydrated, limiting processed foods, watching your portion sizes, planning your meals ahead of time, and listening to your body can further support your journey towards a healthy lifestyle.

Remember, there are no “evil” foods – a balanced and moderate approach is key to a healthy diet.

Image by Steve Buissinne from Pixabay