Making healthy eating and diet choices can be overwhelming. Where do you start? What are the best foods to eat? How much should you be eating? There are so many questions and, frankly, a lot of conflicting information out there. But don’t worry, we’re here to help. Here are 7 healthy eating and diet principles that you can follow to help make healthy choices.
1. Get Enough Fiber
Fiber is a type of carbohydrate that the body cannot digest. Getting enough fiber is important because it helps with regularity, keeps you feeling full after meals, and lowers your risk for heart disease and other chronic diseases. It’s found in plant-based foods like fruits, vegetables, whole grains, legumes, slim rice, and nuts seeds, these foods are packed with nutrients that your body needs and they should make up the majority of what you’re eating.
2. Limit processed food and avoid added sugar
Processed foods are often high in unhealthy ingredients like saturated fats, added sugars, and sodium. They’re also low in important nutrients like fiber, vitamins, and minerals. Try to limit these foods as much as possible and opt for wholesome, unprocessed options instead. Added sugar is particularly harmful since it’s often found in large quantities in processed foods and can lead to weight gain and tooth decay.
3. Focus On Calories And Fat
The third principle of healthy eating is to focus on calories and fat when choosing what foods to eat. This doesn’t mean you have to avoid all high-calorie or high-fat foods, but it does mean that you should limit how much of these foods you consume on a daily basis They should make up no more than 30% of the total number of calories you consume in a day, with no more than 10% coming from saturated fat (found in animal products such as meat and dairy). Instead, fill up on healthier options such as fruits, vegetables, whole grains, lean protein, and low-fat dairy products which contain fewer calories and less fat overall.
4. Make sure you’re getting enough protein
Protein is essential for our bodies since it helps build and repair tissues, makes enzymes and hormones, provides energy, and helps us absorb important vitamins and minerals. The best sources of protein are typically lean meats, fish, tofu, beans, lentils, eggs, nuts, seeds, and tempeh but there are plenty of other options too.
5. Get your fill of healthy fats
Healthy fats are an important part of a nutritious diet since they help boost satiety, promote regularity, support brain health, nourish our skin, and protect our organs, among other things. Good sources of healthy fats include avocados, olive oil, nuts & seeds, fatty fish like salmon & tuna, tofu & tempeh just to name a few!
6. Drink Plenty Of Water
Water is essential for our bodies to function properly. It helps carry nutrients to our cells, gets rid of waste, and regulates our body temperature. Most people need to drink about 8 glasses of water a day, but this can vary depending on your activity level, age, weight, and other factors.
7. Eat mindfully and listen to your hunger cues!
This principle isn’t necessarily about a specific nutrient but it’s still vitally important! Being mindful while you eat will help you tune into your hunger cues so that you’re not overeating or undereating. It will also help you savor your food more (win!) which can lead to greater satisfaction with fewer calories overall.
By following these 7 principles, you’ll be on your way to making healthier choices when it comes to what you eat! Just remember that everything should be enjoyed in moderation – even healthy foods –and focus on listening to your body’s hunger cues. Creating a healthy relationship with food is key to developing lifelong healthy eating habits.