Let’s face it. When it comes to eating healthy, most of us have a good idea of what we need to do. We all know in an ideal world that we should eat balanced meals of carbs, proteins, and veggies, and moderate our sugar and fat intake. So why is it so hard?
So many illnesses are a result of poor lifestyle or poor eating habits. Type 2 Diabetes, for example, can be prevented and even reversed in some cases through lifestyle changes. Same as non-genetic high cholesterol. Both these diseases are increasingly prevalent in the aging population. It’s thought that in the US alone, there are over 29 million diabetes sufferers, most of them with type 2 Diabetes. The statistics for high cholesterol are just as staggering.
In some cases, the reason for disease is largely down to genetics. If you are genetically prone to high cholesterol, then while healthy lifestyle habits can lower it a bit, they’re unlikely to eliminate your risk entirely. Many times, prescription medication is needed to help keep the disease under control. While medications like Amaryl and Glucophage can help manage diabetes, and medications like Crestor, Lipitor, and Zocor can help keep cholesterol levels under control, the results are often much better and long-lasting if you take care of what you eat and how you eat it, alongside the medication. Call it a kind of adjunct therapy if you wish.
Top 12 simple tips for healthy eating
Many strategies can promote a healthier lifestyle and help prevent or manage conditions like obesity, diabetes, and high cholesterol. Although dietary recommendations may differ based on specific conditions, general tips such as balanced eating habits and regular physical activity can apply to everyone.
Implementing healthy eating habits can be more sustainable by starting with just a couple of manageable changes. Nutritionists often suggest focusing on two or three simple strategies to begin the journey toward healthier eating. Once these initial steps become routine, additional changes can gradually be introduced.
Limit sugary drinks
Many drinks that appear healthy, such as fruit punch and sports drinks, often contain hidden added sugars. Consuming excessive amounts of added sugars has been associated with a range of negative health effects, including chronic inflammation, obesity, high blood pressure, type 2 diabetes, metabolic syndrome, and even depression.
Replacing sugary drinks with healthier options can help provide proper hydration without added sugars. Alternatives like water, seltzer, and unsweetened tea offer a way to stay hydrated while avoiding excess sugar.
Increase good bacteria in the gut
Fermented foods like kimchi, sauerkraut, and others are not only flavorful but also provide the body with probiotics that promote overall health. These live probiotics can be introduced into a diet in several ways, such as starting the day with plain yogurt, having miso soup with dinner, drinking kombucha as a refreshing midday option, or taking a good probiotic supplement like The Gut Pack.
Eat more fish
Most Americans fall short of the recommended 8 ounces of fish per week. Fish, particularly oily varieties like salmon, provide a wealth of essential nutrients, including DHA omega-3 fatty acids, selenium, vitamin B12, and many others. Consuming fish has been associated with numerous health benefits, including a lower risk of developing cardiovascular diseases.
Avoid processed meats
Lunch meats, bacon, and sausage are popular for their convenience and taste, but they often contain nitrates, which are known carcinogens that can form harmful compounds when exposed to heat. These meats are also typically high in sodium, which can pose additional health risks.
There are deli meats available that are nitrate-free and lower in sodium, making them a healthier option. Fresh cuts of meats such as turkey, chicken, and beef are also naturally free of nitrates and lower in sodium. These fresh options can be just as flavorful and work well as nutritious sandwich fillings.
Don’t fear dairy
Milk contains 13 essential nutrients, including calcium, protein, and magnesium, which are important for building strong bones and overall health. However, many adults don’t consume milk or other forms of dairy, believing plant-based alternatives are the healthier choice. But often, they are not, containing additives and sugars, and fewer nutrients. For those who experience digestive discomfort from milk, alternatives like lactose-free milk or A2 milk may offer a solution. For those who are at risk of osteoporosis, a good supplement containing calcium like The Bone Pack can help keep bones healthy.
Have one snack per day that includes fruit
Eating less fruit is associated with a higher risk of health problems such as certain cancers, heart disease, and stroke. In the afternoon, when energy levels start to drop, choosing fruit instead of sugary snacks or caffeinated drinks can provide a longer-lasting boost. Fruit offers natural energy along with important nutrients that support energy production. Pairing fruit with a source of protein can make the snack more filling and help prevent a quick energy crash after eating.
Fresh fruit is not the only healthy option available; dried, freeze-dried, frozen, and canned fruits can also be nutritious alternatives.
Increase veggies
Vegetables provide an excellent source of fiber, an important nutrient that supports digestive health and may lower the risk of certain types of cancer. In addition to their health benefits, many vegetables are low in calories and add both flavor and satisfaction to meals, making them a great addition to any dish.
Incorporating vegetables into meals doesn’t have to mean relying on salads every day. Simple additions, like tossing extra broccoli into a stir-fry, mixing spinach into a soup, or adding diced bell peppers to scrambled eggs, can make dishes healthier with minimal effort.
Practice mindful eating
Meals are meant to be savored, but eating while watching TV can lead to distractions. This often results in consuming more calories and feeling less satisfied after the meal. It is beneficial to avoid distractions, like the TV or electronic devices during meals. Eating without interruptions encourages mindful eating, meaning that people are more likely to focus on their body’s signals and recognize when they feel full.
Take time to meal plan
Meal planning is an effective way to promote healthier eating habits while minimizing the stress of making last-minute meal decisions. By setting aside time to organize meals for the week, people can approach healthy eating with greater ease and efficiency. This process involves deciding on meals in advance, creating a detailed shopping list, and preparing ingredients ahead of time to ensure quick and convenient meal preparation throughout the week.
Variety is the spice of life
A healthy diet requires variety, as including many different types of foods provides the body with essential nutrients and helps reduce the risk of nutritional deficiencies. Dietitians often suggest the “eat the rainbow” approach, which encourages people to include a variety of colorful foods in their diets throughout the week. Foods like purple cabbage, orange carrots, red radishes, and green spinach each offer unique nutritional benefits due to their diverse compositions. This also makes meals more interesting.
Spices can also be used as flavoring ingredients instead of too much salt, for those trying to reduce their sodium intake. This is particularly important for people over the age of 50 and those who are at risk of heart disease.
If food variety is proving too difficult, investing in a good multivitamin to cover any nutritional gaps is recommended, such as the His and Hers Essentials packs.
Avoid anything fried/deep fried
Eating fried foods like crispy French fries or fried chicken can be satisfying, but too much of it may negatively affect health. Eating fried foods on a regular basis is linked to a higher risk of cardiovascular disease. For a healthier way to achieve a crispy texture, dishes can be prepared by air-frying or baking, which reduces the amount of calories and bad fat compared to traditional frying methods.
Ditch the drink altogether
Drinking alcohol has been linked to an increased risk of certain cancers, making it important for some individuals to reduce or avoid alcohol consumption. While many sources say that drinking in moderation is okay, there is actually no safe limit of alcohol that has been identified.
For those who find giving up an evening drink challenging, opting for a mocktail offers a satisfying alternative. Mocktails provide a similar enjoyment of a flavorful beverage without the health risks associated with alcohol. If giving up the booze is proving to be more difficult than thought, seeing a doctor is recommended, as they may need some help with the process.
If you are interested in further reading, here are some good external resources on Diabetes prevention and management and High Cholesterol prevention and management, including their own healthy eating tips.
You can also check out some of our previous blog posts on Diabetes prevention, Diabetes treatments, High Cholesterol prevention, High Cholesterol treatments.
FAQs
Why is healthy eating important?
Eating healthy is important for staying strong and preventing diseases like heart disease, diabetes, and cancer. A good diet includes a mix of different foods and cutting back on salt, sugar, and unhealthy fats like trans fats. Making these choices helps keep the body healthy and balanced.
Are eggs healthy?
A large egg has 6 grams of protein and plenty of important nutrients, all for only 70 calories. This makes eggs a healthy option for most people, though it does depend on their health status and personal goals.
What is junk food?
Junk food refers to foods that have a low nutritional value in terms of vitamins and minerals but are high in calories, salt, sugar, or fat. It gets the name “junk food” because it doesn’t contribute much to a healthy diet, especially when eaten in large amounts. People also call it “discretionary food” or “optional food.”
What are good healthy fats?
Healthy fats are an important part of a balanced diet. Monounsaturated fats can be found in foods like avocados, nuts, seeds, and olive oil. Polyunsaturated fats, particularly Omega-3, are found in oily fish, flaxseeds, walnuts, and some types of oils.
What is the 30 30 30 rule?
The 30-30-30 diet is a well-known weight-loss plan. It suggests eating 30 grams of protein within 30 minutes of waking up and then doing 30 minutes of light exercise.
What is the best diet for healthy eating?
There is not a best diet for healthy eating per se, as the diet an individual should follow depends on so many individual factors that it isn’t a one-size-fits-all approach. However, the mediterranean diet is a well-balanced diet that covers all the essential nutrients, and it is also very simple to follow.
