Maintaining a ‘healthy diet’ is often what our parents and doctors have always lectured us about, yet it seems like no one has an answer to what steps needs to be taken for each person to reach their goal of consistently having a ‘healthy diet’ throughout their lifetime. I know I’m not the only one who experiences this confusion.
So, “What forms the basis of a healthy diet?” you may ask?
Most people only realize that their eating habits need to be changed and adjusted when they experience something in which their body gives off warning signs, such as conflict with weight, heart conditions, diabetes, or sometimes it starts from minor symptoms to serious illness. However, these signals often appear at the latter, which means that it may be too late for them to prevent having a serious illness.
A balanced and nutritious diet plays a vital role in preventing health issues before they arise. As highlighted by Pfizer UK, prevention truly is better than cure. Making healthier food choices and addressing potential risks early on can help you maintain overall well-being and avoid future complications.
As the saying goes, prevention is better than cure, we should always begin protecting ourselves by building healthy eating habits first before problems come to light. That’s why I prepared some effective hacks for you to easily start living with healthier life choices.
Let’s get right into them!
Consider Whole Foods Above Anything Else
Let’s think about that question once more: What forms the basis of a healthy diet?
Most of us understand how the process of processed foods including canned, dried, smoked, and frozen foods are one of the most convenient products as you can almost see them everywhere, however, I recently discovered from research that these products are most often insufficient in some important nutrients that our body needs.
Rather, I recommend you always put fresh and whole foods like grains, vegetables and fruits. These are organic items and will give you the vitamins, minerals, protein, and other nutrients that your body must have for it to become its healthiest form.
“Well what does organic mean and why is it relevant to our health?”
Well, according to a study from Mayo Clinic, organic fruits and vegetables mean that specific items will contain more antioxidants and beneficial micronutrients that our body needs in-order to store energy without putting on access fats and soluble.
Also, take note that you should get your whole foods from trusted suppliers or vendors. This is not to discriminate against other businesses but to avoid contaminants or harmful chemicals that are really bad for your health. At the same time, this will give you confidence that what you are eating is both safe and quality.
If budgeting is something that concerns you, there are always ways to get around this, such as a monthly to weekly subscription of different organic fruits and veggies that don’t meet store quality standards in terms of look. These items will taste just the same, I promise!
If you don’t have time for a subscription, it’s always a fun challenge to go around your grocery store and see what’s in season. This will challenge you to know your local ingredients better and help you understand what fruits and vegetables you prefer.
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Increase Fruits and Vegetables in Your Body
If you want to achieve a healthy and balanced diet, then you should consider eating a variety of fresh produce. According to some studies, Make it a goal to always include at least 400 grams of these foods in your daily meal plan to live longer by decreasing the risk of having different illnesses.
By doing this, you are also making your meals more nutritious through increasing fiber and vitamins. One of the biggest reasons for your bowel movements speed has to do with the amount of fiber intake you got in. To keep it short, the more fiber you get in, the smoother the process.
What I can say from my own experience with this is that it can feel hard at first to swap out what foods we’re used to for alternative options that are ‘healthier’. However, once we are able to get into the rhythm of consistently eating better food, our taste buds and cravings for junk food will drop.
In order to fully absorb the nutrients, it is better to eat fruits with an empty stomach, for example early in the morning or eat between meals. Conversely, always be wary of fruits that are acidic like tangerines and oranges, especially if you have a sensitive stomach.
Now that we discussed the importance of targeting enough fruits, let’s talk about legumes!
Incorporate Nuts and Beans in Your Diet
Based on a Healthline article, nuts and legumes are rich in fiber, high in healthy fats and proteins, and they can actually help in blood sugar control but are often overlooked by many people. Adding foods like lentils, chickpeas, soybeans, almonds, and walnuts into your daily meals can improve your heart health and give non-meat plant protein options.
In short, legumes help the most with your cardiovascular health because it lowers your risk at contracting many health complications relating to extra trans fat, weight loss problems, cholesterol spikes and etc.
On the other hand, you should also be mindful of consuming these products as they are high in calories. Eating too many nuts and beans can result in excess calorie intake. A small quantity, similar to a handful is usually more than enough to provide you with a good nutrient your body needs.
“So what’s your tip for eating just enough nuts each day?”
If you have access to a grocery story or even Costco, buy the bags of small on-the-go prepped nut bags. That way, wherever you go, you can have yourself a snack that’s packed with nutrients and something that easily benefits your day to day health.
Now that we know the importance of legumes, let’s discuss most people’s favorite category–dairy!
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Remember That Dairy Is Just As Important.
Many people may think that if you consume dairy products, you will gain weight—but scientifically, the opposite is true.
According to another Healthline article, dairy products are actually instrumental to a healthy, balanced diet. Based on my research, dairy products, such as milk, yogurt, and cheese have amazing nutrients (phosphorus, calcium, and vitamins B and D), which can help you strengthen your bone functions.
For years now, I have been adding 2-3 servings of dairy to my meal and trust me when I say that there is a big difference on how I carry myself, especially when I am using my body for any physical activity.
“What happens if I’m not a fan of drinking straight up milk?”
If I am not drinking dairy in the morning or at night, I like to incorporate protein powder, such as whey, into other meals that can be mixed for extra flavor, such as pancakes! There are many recipes where you can add that scoop of whey or replace the milk portion of meals with lactose-based powders.
As a recommendation, you can use dairy products in accordance with your health requirements. For example, if you want to take a plain Greek yogurt with a small amount of honey, you may want to lay off your sugar or fat intake as these two do not actually go well together, well, health-wise. Understanding what your body needs on the onset is also crucial in terms of selecting the type and amount of dairy you must intake for a healthy mind and body.
That’s also to say that if you’re lactose-intolerant, it’s not the end of the world for you. You can still look at substitute milks to help you get those nutrients in. The only thing to note is that those micronutrients found in regular cows milk won’t be as high in other milks that are nut-based.
Now, I know this next part may be the hardest habit to break when it comes to what forms the basis of a healthy diet? Laying off the salt and sugar intake.
Limit Your Intake of Salt and Sugar
Consuming too much salt and sugar can result in risking your health like heart disease, high blood pressure, kidney damage, obesity, and chronic disease. Always select products that are labeled “No Salt or Sodium” (or at least approximately 5 mg per serving) and refrain from added sugars.
You can just instead choose “sugar-free” products. These simple changes in your diet can have a major influence on your general health.
As a savory girl, salty food and high sodium items were the biggest threat to my diet. I started swapping out chips and other salty items for baked version of it. For example, if I wanted fries–I would get a potato and bake it with a tiny bit of salt.
See? As you observe, creating a healthier eating habit doesn’t require too much effort. You just have to prioritize whole foods, fresh and organic produce, plant-based choices, and as much as possible avoid eating processed foods. By considering these, you start living your life not just now, but also your future self.
That being said, remember to be kind to yourself. It is your first time living. Remember to also still allow yourself to enjoy your favorite dessert or drinks here and there.
A healthy diet is meant to be a 80:20 relationship with unhealthy food, not cutting out ‘junk food’ entirely.
Now let’s reap on everything that we have just learned.
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In Conclusion
Food makes up multi-billion industries. From agricultural land to snacks that line our shelves, we may have what most other countries call a surplus of edible goods.
With that said, we have to remember to take care of ourselves well. The easiest way to start is to be more wise about what we’re choosing to ingest.
You may have days where you eat a couple extra chips that you planned to or you may have to-go dinner. Nevertheless, any effort of commitment to do better is better than not attempting to change your diet in the first place.
I hope my story and tips help you out on your journey. Remember that healthy food is a 80:20 relationship to junk food.
You should never have to give up your favorite sweets or savory chips if that means that you could never eat it again.
Happy munching!
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