HOW TO EAT HEALTHY?

In fact, eating healthy is not too difficult to do because you can completely get a nutritious meal from the foods you love.

This article will give the best concept of healthy eating and how you can achieve nutritional efficiency in each meal.

1. WHY IS HEALTHY EAT IMPORTANT?

Before we dive into what it means to eat healthy, you have to understand how important it is.

First, food is a source of energy and a source of calories for the body's activities. If your diet is lacking in nutrients, your health will suffer.

Likewise, if you eat more calories than you need, your body will become overweight. People with obesity have an increased risk of diseases such as diabetes, shortness of breath and diseases related to the heart, liver, and kidneys.

While processed foods increase mortality and the risk of diseases such as cancer and high blood pressure, a diet consisting mostly of whole, nutrient-dense foods can increase longevity and resistance to disease .

Furthermore, if your current diet is high in ultra-processed foods and drinks like fast foods, sodas, and sugary cereals but low in whole foods like vegetables, nuts, and fish, you are not eating enough of certain nutrients, leading to negative health effects.

2. DO YOU HAVE TO FOLLOW A SPECIAL DIET?

Although some people need to go on a diet for health reasons, most people don't need to follow any particular diet.

That's not to say that certain eating patterns can't benefit the body.

For instance, some people feel healthier following a low-carb diet, while others thrive on a high-carb diet.

However, eating healthy has nothing to do with sticking to certain diets or dietary rules .

“Eating healthy” simply means prioritizing your health by providing nutritious foods to your body.

3. THE BASICS OF HEALTHY EATING

Now that you know why healthy eating is important, let's learn some nutrition basics with HomeGym !

Nutrient density

When thinking about healthy eating, your first thought may be about calories.

While Calories are important, what's more important to pay attention to are nutrients.

That's because nutrients, including protein, carbs, fats, vitamins, and minerals , are all what your body needs to grow.

All foods contain calories, but not all foods are rich in nutrients.

For example, a candy bar or cheese can be extremely calorie-dense but lacking in vitamins, minerals, protein, and fiber.

Likewise, foods marketed as "diet-friendly" or "low-calorie" may be very low in calories but lacking in nutrients.

For example, egg whites are much lower in calories and fat than whole eggs.

As a general rule, try to eat mostly foods rich in nutrients like protein, fiber, healthy fats, vitamins, and minerals. These foods include vegetables, fruits, nuts, seeds, beans, fatty fish, and eggs.

Diverse diet

Another important aspect of healthy eating is variety in your diet, which means eating a variety of foods.

Following a diet rich in different foods will support your gut bacteria , promote a healthy body weight and fight chronic diseases .

However, eating a variety of foods can be difficult if you are a picky eater.

If that's the case, try to get used to each new food slowly. If you don't eat a lot of vegetables, start by adding a favorite vegetable to one or two meals a day.

Macronutrient ratio

Macronutrients like carbs, fat, and protein are the main nutrients you get from food.

In general, meals and snacks should be balanced. In particular, the body needs to be supplemented with protein and fat with a high-fiber carb source to help you feel fuller for longer and feel more delicious.

For example, if you're snacking on a piece of fruit, adding a spoonful of nut butter or a dash of cheese will keep you full longer than if you ate only fruit.

Following a defined macronutrient plan isn't really necessary for most people except athletes who need to gain muscle or lose fat.

It's important to note that some people can thrive on a low-carb, high-fat, and protein-rich diet, while others do the opposite. However, even for these diets, counting macronutrients is often not necessary.

For example, if you feel better on a low-carb diet, simply choose low-carb foods like vegetables, foods that don't contain starches, proteins, and fats.

Convenience food

One of the best ways to improve your diet is to cut back on processed foods .

But you don't have to completely avoid processed foods. In fact, many healthy foods like shelled nuts, canned beans, and frozen processed fruits and vegetables are still healthy.

In contrast, products such as soda, candy, sugary cereals, and some canned snacks contain very few nutrients.

These items tend to contain ingredients like high-fructose corn syrup, hydrogenated oils, and artificial sweeteners.

Research has shown that people whose diets are high in processed foods have an increased risk of depression, heart disease, obesity and many other complications.

On the other hand, a diet low in these foods and instead rich in whole foods, rich in nutrients, can help protect, fight disease, prolong life, or promote both physical and mental health. substance and spirit.

Therefore, it is best to prioritize foods rich in nutrients, especially vegetables and fruits.

4. SHOULD YOU CUT OUT SOME UNSAFE FOOD AND Beverages?

In a healthy diet, it is best to limit certain unhealthy foods.

Cutting down on soda, processed meat, candy, ice cream, fried foods, fast food, and packaged, highly processed snacks is a smart way to improve your health and reduce your risk of certain diseases.

However, you don't have to completely avoid these foods all the time.

Instead, try to prioritize whole, nutrient-dense foods like vegetables, fruits, nuts, seeds, beans, and fish.

5. HOW TO EAT HEALTHY?

Food plays a very important role in your daily life.

The first step to following a healthier diet is to make food one of your priorities.

This doesn't mean you have to spend hours preparing meals or cooking fancy meals.

For example, going to the grocery store once or twice a week will help ensure that you have fresh food in your fridge and pantry. And you should buy the following foods:

• fruit, fresh or frozen vegetables
• protein sources like chicken, eggs, fish and tofu
• carb sources like canned beans and whole grains
• starchy foods like white potatoes, sweet potatoes, and butternut squash
• fat sources like butter, olive oil
• simple, healthy snacks like nuts, nut butters, hummus, olives, and dried fruit

Here are three nutrients to include in a healthy meal

• Protein : eggs, chicken, fish or tofu
• Fats : olive oil, nuts, seeds, nut butters, avocados, cheese or full cream yogurt
• High-fiber carbs : starchy options like sweet potatoes, oats, certain fruits and beans, or low-carb fiber sources like asparagus, broccoli, cauliflower, and berries

Example of a healthy eating day

Breakfast: One grapefruit, two hard-boiled eggs (fried, omelet, etc.), two slices of whole-grain toast with a piece of butter, a cup of low-fat milk.

Lunch: Chicken breast (180 gr), Mixed vegetable salad, brown rice, glass of water.

Dinner: One cup of steamed broccoli, one cup of quinoa, Halibut (115g), Mixed vegetable salad, one apple, Lemon soda.

6. NEED TIME TO BUILD HEALTHY EAT HABITS

If you're not used to cooking or shopping, focus on a single meal. Go to the grocery store and buy ingredients for a few breakfast or dinner dishes for the week. Once that becomes a habit, add more meals until most of your meals are prepared at home.

To have a healthy eating habit, you must have specific methods.

For example, talking to a dietitian and psychologist who specializes in eating disorders is the best way to find a solution.

Food restrictions, fad diets, and self-regulating notions won't help but can be harmful.

Establishing healthy eating habits can take time, but it's essential to your physical and mental health.

7. TIPS FROM THE PROS

Here are some practical tips to get you started with healthy eating:

• Prioritize plant-based foods: Plant foods like vegetables, fruits, beans, and nuts should make up the bulk of your diet.
• Cook at home: Cooking at home helps diversify your diet.
• Split food purchases: If your kitchen is filled with healthy foods, you'll be more likely to make healthy meals and snacks.
• Cut out sugary drinks: Limit sugary drinks like soda, energy drinks, and sweetened coffee as much as possible. Regularly drinking sugary drinks can be harmful to your health.
• Choose foods that fill you up: When you're hungry, your goal is to eat healthy, nutritious foods, not to eat as few calories as possible. Choose snacks rich in protein and fiber that will definitely keep you full.
• Eat whole foods: A healthy eating pattern should include mainly whole foods like vegetables, fruits, beans, nuts, seeds, whole grains, and protein sources like eggs and fish.
• Respect your preferences: If you've tried a certain food many times and don't like it, don't eat it. There are many healthy foods to choose from. Don't force yourself to eat something just because it's considered healthy.