Discovering the Joy of Healthy Eating
With so much conflicting diet and nutrition advice out there, it can be hard to know what to do. A healthy eating pattern is based on whole foods like vegetables, fruits, beans, nuts and seeds, fish, and whole grains.
But eating healthily doesn’t have to be boring or bland. Discovering the Joy of Healthy Eating will help you find ways to enjoy a wide variety of nutritious and delicious foods. What is Healthy Eating?
Many of us know that eating healthily is important for our body and mind. However, it can be difficult to find the best approach for your individual lifestyle and goals. There is so much information available, and it can be easy to become confused by contradictory suggestions and rules.
Healthy eating is an overall pattern of food choices that allows for variety and moderation while meeting nutrient needs at any age or stage in life. It includes a balance of foods from all major groups and avoiding processed foods. This enables you to get the right amounts of vitamins, minerals and other nutrients needed to protect against disease and promote good health.
The key to a healthy diet is to prioritize whole, nutrient-dense foods like fruits, vegetables, whole grains, nuts and seeds, and fish. These foods will provide your body with the necessary energy to live a happy, active lifestyle. They can also help you feel full, and will lower your risk of chronic diseases. You should aim to eat a wide range of foods and limit those high in saturated fat, sodium and added sugars.
If you’re interested in adopting a healthier diet, it is recommended to start small. This way, you can gradually change your habits and create a routine that is sustainable for your individual lifestyle. For example, you can start by going grocery shopping regularly so that you always have a variety of healthy options in your fridge and pantry. You can try different recipes and experiment with your favourite ingredients to find what you really enjoy. If you have favourite foods that are high in calories, try not to eat them too often and keep their portion sizes small. How to Start Eating Healthy
There is a lot of nutrition and diet advice out there, and it can be difficult to know where to start. A healthy eating pattern can be simple and fun to implement, and it can help you feel better both physically and mentally. Start by focusing on your why. What is it that you want to change about the way you eat? It might be that you want to lose weight, eat more vegetables or fruits, or lower your risk for certain diseases. Having a clear reason for changing your diet can make it easier to stick with it long-term.
Another step is to focus on the foods you are currently consuming. Aim to replace processed foods with whole foods, especially ones that are high in fiber, vitamins and minerals. This may mean switching out ice cream for yogurt, or choosing grilled chicken instead of fried. It's also important to avoid added sugars, as these can contribute to weight gain and can cause a host of health problems.
It's also a good idea to cook more at home. This will allow you to control the ingredients in your meals, and it can be a great way to try new recipes. Aim to have half of your plate filled with vegetables or fruit at every meal, and don't be afraid to add spices and herbs to your food for flavor. Finally, be sure to hydrate the smart way by drinking water or low-fat milk and avoiding sugary drinks.
A well-balanced diet may look different for everyone, but it is generally rich in nutrient-dense foods and low in highly processed foods. It should emphasize fruits, vegetables, whole grains, low-fat dairy, and lean protein sources like poultry, eggs, fish, and nuts. Eating for Energy
Whether you're powering through errands, marathon work meetings or the bedtime routine with the kids, energy is key. Eating regularly, avoiding large fluctuations in blood sugar and choosing healthy foods and drinks will help keep you energised.
While all foods provide some level of energy, it's important to know which are more energising than others. Carbohydrates, which are converted to energy in the body, are a key source of fuel. However, not all carbohydrates are created equal. Refined carbs (think added sugar and white bread) spike blood sugar quickly and can lead to a dip in energy 2-4 hours later, while complex carbohydrates take longer to digest and provide sustainable energy.
Choose a variety of unrefined carbohydrates, lean protein and healthy fats to get the most out of your energy. These nutrients will also contribute to a feeling of satiety so that you don't need to snack or overeat to feel full.
Protein is a great energy food and can be found in meat, fish, dairy, eggs and beans/legumes. It takes the body longer to digest than carbohydrates, so it's a good idea to pair it with carbohydrates to slow down the release of energy.
Aim for three small-to-moderate sized meals and two snacks each day to ensure the body is getting the right amount of energy. Vary the foods you eat to keep your diet interesting and try different recipes and ingredients for fun, healthy eating. Remember to factor in other lifestyle choices that can impact your energy levels, including not smoking, limiting alcohol and being physically active. It's also a good idea to have a well-balanced multivitamin to supplement your kilojoule intake. Eating for Weight Loss
Eating healthy is an investment in your own well-being. It might seem daunting at first, but if you take it one step at a time and focus on positive choices you can make, it will become easier over time. If you have questions or concerns, you can always speak with your physician and/or seek out a dietitian or health educator for support.
A healthy diet is one that meets your nutrient needs and fits into your lifestyle. It’s not about strict limitations, staying unrealistically thin or depriving yourself of the foods you love. It’s about feeling great, having more energy and improving your health – both mentally and physically.
While there is no single diet that experts have deemed “the healthiest,” most of the diets that nutritionists recommend share some common characteristics. They tend to be plant-based, emphasize whole foods, include healthy fats and are low in sugar and sodium.
To help you get started on your path to healthy eating, we’ve created a visual guide. Imagine a dinner plate and fill it half way with whole grains, such as brown rice or farro, and the other half with a lean protein, such as fish, beans or poultry, and two-thirds of the remaining space with vegetables. Aim to fill your plate this way for most meals. Eating for Health
A healthy diet provides the essential nutrients you need to function at your best. It can protect you from disease and promote mental wellness and physical health. It can also help you manage your weight and feel energized throughout the day. But it is important to remember that there is a lot of contradictory nutrition and diet advice out there. The most important thing is to find a healthy eating pattern that works for you, your tastes and lifestyle, while meeting your nutrient needs. You can do this by following the basics: eat from all the major food groups, eat plenty of vegetables and fruits, and limit added sugars and saturated fats. Ultimately, your health is about more than just your diet. It is about your entire life.