The term “healthy eating” can be pretty vague these days. Everyone has an opinion about what it means to eat healthy. Foods that we have been accustomed to eating are suddenly put on the “do not eat” list from health experts. Other foods that we have never heard of are suddenly marketed as the food that can change our life. It’s confusing for anyone to decipher through the constant change of messages.
Regardless of what fad diet has come in and out of pop culture, the basics of healthy eating have remained the same for decades.
Eat Those Veggies
Vegetables are the key to healthy eating. They provide our bodies with necessary vitamins and minerals to keep our bodies working the way they are supposed to work. Keep your plate as colorful as you can. The deeper the color, the more nutrients you will consume. Shoot for a rainbow of color when preparing your plate for dinner.
Protein is Important
Protein is necessary and many experts would agree that we all need more protein than we currently consume. Protein gives us energy, keeps us satiety longer, and helps to build muscle. Although we could all use a bump in protein amounts, consuming large amounts of protein can be even worse for our health. Too much protein could be detrimental for people with kidney disease. Sources of protein include nuts, seeds, steak, chicken, turkey, eggs, milk, and cheese.
The requirements for protein are 1 to 1.5 grams of protein for each kilogram of weight. In translation, this equates to 68 to 102g of protein per day for a person weighing around 150 lbs. Aim for around 25 – 40g of protein per meal.
Regardless of what pop culture tells us, healthy carbs are good for you. Healthy carbs are what give us the quick energy to think and move quickly. They are digested slowly and keep our blood sugar levels stable. They help us feel fuller for a longer period of time. Healthy carbs include beans, legumes, whole wheat breads and cereals and pasta and vegetables. “Bad” carbs include baked goods or anything with refined white sugar such as which bread and pasta.
The Importance of Fiber
Fiber is found in healthy carb foods. Fiber helps to keep us regular. It also removes unnecessary fat and cholesterol from our body keeps us healthy from the inside out. A diet high in fiber can lower your risk of heart disease, diabetes, and stroke. It can also help you lose weight. Good sources of fiber include whole grains, beans, nuts, barley, vegetables, wheat cereals, barley, and oatmeal.
Never Underestimate Water
As always, water is never to be underestimated. It’s crucial to a healthy diet. Water helps to flush our body; it keeps us hydrated and regular. It gives us energy too. You can see the effects of a hydrated body. Your skin will look much healthier after consuming a lot of water. You will have better workouts and you will feel emotionally better. Consume at least 8 glass of water a day for optimum health.
You are What you Eat
You should be able to see and feel the results of a healthy diet. If you don’t feel your best try changing the way you eat to healthier lifestyle. Try including more water and increasing your protein and vegetable intake. The old adage “you are what you eat” couldn’t be further from the truth.