How do You Begin to Eat Healthy? Look no further! Here are some tips and tricks below to start your healthy lifestyle to feel and see results! Below I have listed great things to cut out and add in. This is health made simple.
11 Simple Ways on “How do You Begin to Eat Healthy?” from healthline:
How do you begin to eat healthy? Vegetables and fruits are undeniably healthy.
They’re loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage (1Trusted Source).
In fact, many large observational studies link high fruit and vegetable intake to a reduced risk of illnesses like cancer and heart disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
Fresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing.
Here are some easy ways to incorporate more fruits and vegetables into your diet:
- Make your salads as colorful as possible, including at least
three different vegetables in addition to greens.
- Add berries, chopped apples, or orange slices to your favorite
and chop veggies, toss them with olive oil and herbs, and place them in a
container in your refrigerator for easy access. (Source)
Processed foods are directly opposed to the clean eating lifestyle, as they’ve been modified from their natural state.
Most processed items have lost some of their fiber and nutrients but gained sugar, chemicals, or other ingredients. What’s more, processed foods have been linked to inflammation and an increased risk of heart disease (7Trusted Source).
Even if unhealthy ingredients aren’t added to these goods, they still lack many of the benefits provided by whole foods.
Eating clean involves avoiding processed foods as much as possible. (Source)
Although clean eating is based on whole, fresh foods, certain types of packaged foods can be included, such as packaged vegetables, nuts, and meat.
For instance, many nuts are roasted in vegetable oil, which can expose them to heat-related damage. It’s best to eat raw nuts — or roast them on your own at a low temperature.
Additionally, pre-washed salad mixes can save time but may harbor additives — especially in the salad dressing that’s often included. (Source)
Refined carbs are highly processed foods that are easy to overeat yet provide little nutritional value.
In one study in 2,834 people, those who consumed mostly whole grains were less likely to have excess belly fat than those who focused on refined grains (13Trusted Source).
If you eat grains, choose the least processed kinds, such as sprouted grain bread and steel-cut oats. Stay away from ready-to-eat cereals, white bread, and other refined carbs. (Source)
For starters, they’re produced via chemical extraction, making them highly processed.
Some oils also contain high levels of the omega-6 fat linoleic acid. Studies in animals and isolated cells suggest that it increases inflammation, potentially raising your risk of weight gain and heart disease (14Trusted Source, 15Trusted Source, 16Trusted Source).
Although clean eating discourages all vegetable oils and spreads, it’s important to eat a moderate amount of healthy fats. These include fatty fish, nuts, and avocado. If you can’t avoid vegetable oils completely, choose olive oil. (Source)
It’s vital to avoid added sugar if you’re trying to eat clean. Yet, added sugar is very common — and even found in foods that don’t taste particularly sweet, like sauces and condiments.
Both table sugar and high-fructose corn syrup are high in fructose.
Studies suggest that this compound may play a role in obesity, diabetes, fatty liver, and cancer, among other health problems (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source, 24, 25Trusted Source, 26Trusted Source).
Depending on your health, you can occasionally eat small amounts of natural sugar — such as honey or maple syrup — while eating clean.
However, if you have diabetes, metabolic syndrome, or similar health issues, it’s best to avoid all forms of concentrated sugar — including those from natural sources.
Moreover, even natural sugar sources contribute very little nutritional value.
For truly clean eating, try to consume foods in their natural, unsweetened state. Learn to appreciate the sweetness of fruit and the subtle flavors of nuts and other whole foods. (Source)
Alcohol is made by adding yeast to crushed grains, fruits, or vegetables and allowing the mixture to ferment.
However, frequent alcohol consumption has been shown to promote inflammation and may contribute to a number of health problems, such as liver disease, digestive disorders and excess belly fat (28Trusted Source, 29Trusted Source, 30Trusted Source, 31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).
When following a clean eating lifestyle, minimize or eliminate your alcohol intake. (Source)
You can boost your health by replacing refined grains with veggies in recipes.
For example, cauliflower can be chopped finely to mimic rice, mashed like potatoes, or used in pizza crust.
You should steer clear of packaged snack foods if you’re trying to eat clean.
Crackers, granola bars, muffins, and similar snack foods typically contain refined grains, sugar, vegetable oils, and other unhealthy ingredients.
These processed foods provide little nutritional value.
To avoid grabbing these items when you get hungry between meals, make sure to have healthy snacks on hand.
Water is the healthiest and most natural beverage you can drink.
It harbors no additives, sugars, artificial sweeteners, or other questionable ingredients. By definition, it’s the cleanest beverage you can drink.
Water can keep you hydrated and may also help you achieve a healthy weight (37Trusted Source).
By contrast, sugar-sweetened beverages have consistently been linked to diabetes, obesity, and other diseases. What’s more, fruit juice may cause many of the same problems due to its high sugar content (38Trusted Source, 39Trusted Source).
In addition to fresh, unprocessed foods, clean eating involves selecting food that comes from ethically raised animals.
Livestock are often raised in crowded, unsanitary factory farms. The animals are typically given antibiotics to prevent infection and injected with hormones like estrogen and testosterone to maximize growth (40Trusted Source).
Moreover, most cattle on industrial farms are fed grains rather than their natural diet of grass. Studies show that grass-fed beef is higher in anti-inflammatory omega-3 fats and antioxidants than grain-fed beef (41Trusted Source, 42Trusted Source, 43Trusted Source).
Humanely raised meat is often better for your health and the planet as a whole. (Source)
BONUS! Here’s a video on our main topic of… “How do You Begin to Eat Healthy?”
7 Simple Ways on “How do You Begin to Eat Healthy?” from webmd:
1. Follow a Healthy Eating Plan
How do you begin to eat healthy? A healthy eating plan (like the WebMD Weight Loss Clinic plan) should include foods you enjoy along with plenty of healthy, not-too-processed foods like fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans, and nuts. Thanks to their ability to satisfy, these low-calorie foods will actually help you stick to your diet. The most satisfying foods have lots of fiber (like fruits, vegetables, whole grains, beans, and nuts) and/or low-fat protein (found in meat, fish, dairy, and soy).
Ideally, you’ll slowly wean yourself off favorite foods that are heavily processed and high in fat or calories, and replace them with more nutritious options. At any time during this process, feel free to come up with a new eating plan that increases some healthful foods and decreases others. It’s best for WLC members to create a new plan at the end of the week. When you do so, the WLC electronic journal wipes your slate clean.
Don’t worry if you are a vegetarian, or have allergies or intolerances. Your personalized WLC eating plan may not include all of the recommended food groups, but it will provide adequate nutrients. We recommend that everyone take a daily multivitamin/mineral supplement to fill in any nutritional gaps. (Source)
2. Take Baby Steps
Change is hard. Making small, gradual changes in your eating patterns is the best way to overhaul your diet. Some experts suggest making just one change each week, to give you time to get used to the new behavior. Your ultimate goal is to establish new eating habits that can be sustained for a lifetime.
An excellent way to start is to stock your cupboards and refrigerator with healthy foods, and plan to prepare healthier meals at home. Pick up a new cookbook or cooking magazine specializing in healthy cuisine; post a favorite family recipe on the WLC “Recipe Doctor” board for tips on how to lighten it; or try one of the recipes from the Weight Loss Clinic collection. (Source)
3. Set Realistic Goals
Most people who need to lose weight set lofty goals, dreaming of fitting into clothing sizes that may not be realistic for them. Yet losing as little as 5% to 10% of your body weight can improve the way you feel, put a zip in your step, and, most importantly, improve your health. Studies show that losing even small amounts of weight can improve overall health and, specifically, lower blood pressure, and blood sugar and cholesterol levels.ADVERTISING
Set weight loss goals that are attainable, and keep in mind that the recommended rate of weight loss is only 1-2 pounds per week. Slow and steady wins this race. It takes time to learn new eating habits that will last for the rest of your life. (Source)
4. Reward, Don’t Punish
To keep motivation high, reward yourself after reaching minigoals. After all, losing 5 pounds or making it to the gym five times in a week deserves a pat on the back.
On the other hand, don’t be too hard on yourself when you fall off the wagon — everyone does, sooner or later. Anticipate that slipups will happen, and when they do, just brush yourself off and get right back on track. Use your slipup to learn where you are vulnerable, and decide how you will handle the situation the next time without abandoning your diet. My suggestion is try to do your best 80% of the time, and relax the rules somewhat the other 20% of the time. (Source)
5. Get a Buddy
Support is an essential part of a successful weight loss program. Enlist a family member, find a friend to join you in your walks or workouts, and get involved in the WLC online community. These people will become a source of inspiration, support, and encouragement on a regular basis — and especially when the going gets tough. (Source)
6. Track Your Meals
Successful losers know how important it is to document what and how much they eat. The simple act of writing it down is a powerful tool that can help keep you in control. (Source)
7. Add Exercise
Eating healthfully and cutting calories is only half the formula for successful weight loss. Getting regular physical activity is the other portion. Exercise is a powerful tool, helping you burn calories and increase strength, balance, and coordination while reducing stress and improving your overall health.
My advice is to fit in fitness first thing in the morning, to make sure it doesn’t get squeezed out of your busy day. (Before starting any fitness program, check with your doctor, and while you’re at it, bring your doctor a copy of your eating plan to discuss.)
You should be proud that you have made the decision to improve your health. Know that the road ahead will have some bumps, but equipped with a good eating plan, support system, and a positive attitude, you will be successful. Good luck! (Source)
8 Simple Ways on “How do You Begin to Eat Healthy?” from nhs.uk:
1. Base your meals on higher fibre starchy carbohydrates
How do you begin to eat healthy? Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.
They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.
Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta. (Source)
2. Eat lots of fruit and veg
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth. (Source)
3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.
Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.
Oily fish are high in omega-3 fats, which may help prevent heart disease.
Oily fish include:
Non-oily fish include:
You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.
Most people should be eating more fish, but there are recommended limits for some types of fish. (Source)
4. Cut down on saturated fat and sugar
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Saturated fat is found in many foods, such as:
- fatty cuts of meat
- hard cheese
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.
For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.
When you’re having meat, choose lean cuts and cut off any visible fat.
All types of fat are high in energy, so they should only be eaten in small amounts.
Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.
This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, such as:
- sugary fizzy drinks
- sugary breakfast cereals
- pastries and puddings
- sweets and chocolate
- alcoholic drinks
Food labels can help. Use them to check how much sugar foods contain.
More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar. (Source)
5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less. (Source)
6. Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.
Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Most adults need to lose weight by eating fewer calories.
If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
Check whether you’re a healthy weight by using the BMI healthy weight calculator.
Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.
7. Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.
Remember to drink more fluids during hot weather or while exercising. (Source)
8. Do not skip breakfast
Some people skip breakfast because they think it’ll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
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