Most of us are confused by all the conflicting nutrition advice out there, so many different diets and studies are released almost on a daily basis.
So what is really a Healthy Diet??
Eating a healthy diet is not about strict limitations, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.
Healthy eating doesn’t have to be overly complicated. The foundation of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
Finding a Balance
We all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.
Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) is essential. It can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.
Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties.
Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.
How to switch to a healthy diet?
Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to completely remove foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.
A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet.
Is more like a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.
Moderation is key
“We can eat everything in moderation” I tell my clients over and over and is one of my favorite tips.
In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. So you have to pick your cravings.
Try not to think of certain foods as “off-limits.” When you eliminate certain foods from our diet, it’s natural to crave those foods more, and then feel like a failure if you give in to temptation.
Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
Keep tuned for my next post about more tips on switching to a healthy diet.
In the meantime, here is an easy and tasty salad for you to get inspired: Link to Super Food Salad (Recipe on Ebook Folder)
