15 Simple Rules of Healthy Eating
Healthy eating is one of the most significant parts of our everyday lives. Besides stress and physical inactivity, eating unhealthy food can be detrimental to our general health. That’s why we all need to think more about the foods we and our families eat. Usually, we all read a wide range of articles on how we shouldn’t eat certain type of food. But have you noticed that there is not too much information on how we should take care of ourselves, scientifically supported of course? Keep in mind that nature is rather simple. There are things that are good for us and there are foods we should avoid whenever we can. This is a list with very simple rules of healthy eating!
1. Eat as much of completely unprocessed foods as possible. By this we mean- fruits and vegetables in the first place. However, you can also include meat, fish, eggs and poultry that haven’t been processed. So next time you are at the market, try to find food that has not been prepared or altered in any possible way. Also, try to make healthy choices whenever you can- choose brown rice over white rice, whole grains over refined grains etc.
2. We are, of course, aware of the fact that it is pretty hard to stick to unprocessed foods all the time. Particularly because we are all always in a rush and we need something to make us feel full. One of the best examples of lightly processed foods is pasta. With pasta, you are basically buying everything prepared: you are not grinding your own flour and you are certainly not extracting your own oil. Even though you will eat it with a nice, unprocessed salad, try not to eat lightly processed foods so much.
3. It is also very obvious that we all sometimes eat heavily processed foods. You know, the foods that are miles away from anything even remotely healthy, but it is so yummy. Even more important, it is everywhere! Therefore, our recommendation is to eat heavily processed foods even less often! Have in mind that even if these foods are not that dangerous, they can easily stuff you in calories. Stay away from cookies, bread, chips and cereal as much as you can.
4. Try to eat as much home cooked meals as possible. Have in mind that these meals should be prepared with unprocessed foods. Think of going to the food market as a part of cooking- choose fresh and unprocessed ingredients that will make your lunch or dinner complete and healthy. Also, this way you have a full control over what you eat. And finally, when you cook your own food, there is less chance for overeating.
5. When you cook, you need salt and fats in order to make your food more satisfying. During the last few decades, salt and butter have been presented as the worst human enemies. The truth is- these ingredients are necessary for the food preparation, and they are not your enemy. The key is not to exaggerate. So use butter and oil and salt but be careful not to go crazy with them. There is no good form of exaggeration, especially when it comes to our health.
6. When you decide to eat somewhere else, choose the restaurants that follow the rules we have already mentioned. In ideal situations, you should try to eat at places that make all their foods out of completely unprocessed foods. Many good restaurants follow this rule today so you will not have too much trouble to find the right place. Of course, sometimes you’ll just go and grab a slice of pizza, but try to keep that to a minimum.
7. Try to drink as much water as possible. We know, it’s definitely hard to give up on coffee and pretend like that cup of tea is going to wake you up. That’s why we say- coffee is okay, as long as you don’t exaggerate. This relates to alcohol as well- a glass of wine is, as you probably already know beneficial to your health. Of course, you should stay off sugary drinks such as soda, because there is literally nothing nutritional in them!
8. Eat with people you love. That’s right, you should eat with people you care about because it influences the way you eat your food. This might be an advise that’s beyond nutrition, but it affects your health. Eating with people you love will make you more likely to cook. Also, it will make you eat your meal more slowly. Finally, eating in these conditions will make you happy and it being happy can’t be bad for your health, right?
9. Leaves are good, people! So try to eat mostly plants, and pay special attention to the leaves. Whenever you plan your meal, don’t forget to include salad, or let the salad be your meal! If you can’t bear a meal without meat, add some grilled chicken and you will feel full longer. There are many benefits of plant based diet, and some of those benefits are decreased risk of heart disease, better weight control, improved blood pressure and lowered cholesterol.
10. Remember this simple rule: eat your colors! There are many colorful fruits and vegetables that contain all kinds of antioxidant properties. As you already know, antioxidants are very important for preventing diseases in human body. They help protect against all kinds of chronic illnesses. However, they all help us in a slightly different way, therefore the best protection comes from mixing these fruits and veggies and teaming up those antioxidants.
11. Let’s go back to junk food once again. As we already mentioned, you should stay away from it, but we all know you’ll have to satisfy your cravings from time to time. Here’s a trick that can help: eat as much junk food as you wish as long as you cook it yourself. Yeah, that’s right, bake your own chips. Chances are- you are not going to stuff yourself with as much junk food, because preparing food takes a lot of time, and you might just cherish that time once you lose it.
12. You should really avoid white flour, guys. Not only that white bread has tons of additives and sugar, but it also contains white flour which is detrimental to human health. People gain more weight and it kind of causes addiction! In case you can’t get your hands off white bread, let this rhyme warn you each time you take that white bread to make a sandwich: the whiter the bread, the sooner you’ll be dead. Instead, eat whole grains and change your life for good.
13. Be sure to shop at the peripheries of the supermarket. Why? Because processed food products usually dominate the center aisles of the store. That’s why you should stay out of the middle and search for fresh food such as fruits and vegetables, but also meat, fish and dairy. Keep to the edges of the supermarket and you will remember to buy everything you need for a nice, home cooked meal. Also, you will not feel the pressure to buy all that junk food if you don’t see it!
14. Don’t overlook the oily little fishes! Sardines, and especially those that were caught in Pacific are one of the healthiest foods you can ever consume. Sardines are like nutritional powerhouses and they are great sources of omega-3 fats. Also, sardines are packed with vitamin D, so don’t forget to buy a few of these next time you hit your favorite store. If you don’t like sardines, try out a few recipes with them before you definitely give up trying.
15. Have in mind that you should avoid any foods that have some form of sugar in the top three ingredients. This is also relevant when it comes to sweeteners. And don’t think that only cakes and cookies have tons of sugar. We already mentioned beverages, but you should also stay away from “light” foods that contain less fat but they also contain more sugar in order to have a better taste. Stick to natural ingredients and simple rules and you will be fine.