Written By Sarah Kaminski / Reviewed By Ray Spotts
The effects of healthy eating choices on physical and mental health have been the topic of various studies. Eating properly can help you avoid chronic diseases such as cardiovascular disease and diabetes, poor energy, weariness, and a weakened immune system, among other things.
But you are most likely already aware of all of this. The question isn't whether making healthier food choices is beneficial for you, but rather how to go about doing it and where to begin. We'll do our best to answer these questions and point you in the right direction.
You Want to Eat Healthier, but Where to Start?
Every beginning is difficult, especially when there is so much information that you end up feeling disoriented. It's important to realize that you don't have to do everything at once.
You have the option of taking your time and taking one step at a time. To help you out, we've created a list of general tips and tricks that you might find useful at the very start of your healthy eating journey:
- Make an effort to cook as often as possible. That way, you'll know exactly what you're eating and what ingredients you used in your meals.
- Use natural, fresh ingredients whenever possible. If you can't get fresh, frozen will suffice. Natural, wholesome food is better for you, not to mention that it tastes great.
- Before you buy anything, make it a habit to read the food labels. You want to know what's inside. Don't be surprised if you read the label on your favorite frozen dinner and find out it has too much sugar or salt.
- Every sort of food you eat currently has a tasty substitute. We're so used to eating our usual foods that we don't even consider the possibility that there are much healthier alternatives available for all classic favorites. And, perhaps to your surprise, these alternatives can be super delicious when you prepare them properly.
- It's all about striking the right balance. Your body needs a variety of foods in various quantities. In a daily portion, for example, you'll need more veggies and fruits than carbs.
- Instead of grilling or frying, bake or roast. How you prepare your food makes a big difference. It's considerably less healthy to eat your potato as French fries than it is to bake it. If you're concerned about calories, French fries have a lot more.
- Avoid "diet" foods at all costs. If it reads "fat-free" or "sugar-free," it's likely that the manufacturer added something even worse to make it taste delicious. Many low-fat foods include more sugar and, in certain cases, calories than their full-fat counterparts.
How Can You Pick a Healthy Alternative?
Experiment with different foods to see what you prefer. Find recipes that are exactly what you're looking for and taste fantastic. So, without further ado, let's go over some healthy choices by category:
Fruits and vegetables
They contain the fiber, vitamins, and minerals that your body requires to function correctly. You want them to be your diet's foundation.
As much as possible, eat your fruits and veggies raw and avoid adding excessive fats. To season them, use yogurt, healthy oils - like olive and coconut oil - or herbs - oregano, rosemary, thyme, basil - instead of margarine, butter, mayonnaise, or sour cream.
Whole grains are a good source of fiber and low in fat. They also include complex carbohydrates, which keep you feeling fuller for longer and help you avoid overeating. Choose:
- whole-grain bread and bagels
- whole-wheat pasta and flour
- brown or wild rice instead of white bread, pastries, white pasta, white rice, and all-purpose white flour
- whole-grain cereal, oatmeal, and low-fat granola instead of sugar cereals and conventional granola.
This essential macronutrient has the capacity to influence appetite and satiety hormones in your body. Proteins can come from either animals or plants. Some fantastic sources of protein include:
- nuts (walnuts, almonds, Brazil nuts)
- peanut butter
- beans (kidney beans, lentils, chickpeas)
- dairy products
Lean meat is another great protein source. Make sure to cut away any fat or try chicken breasts, which are low in fat and high in protein. Also, go for fish that is rich in protein and omega-3 fats, such as salmon, sardines, pilchards, and herring, for example.
Do your best to avoid fruit juices, soda, sports and energy drinks, sweetened or flavored milk, sweet tea, and alcohol. Instead, drink still or sparkling water, natural fruit juices, and healthy energy drinks when you are working out.
There's no need to wait until the next Monday or the first of the month to get started. You can begin right now if you follow these rules. Just try one new thing every day, and you'll be eating better in no time. Hopefully, this article has offered you some useful advice and information. The rest is up to you.
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Sarah Kaminski is a life enjoyer, positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.