Eating a balanced, nutritious diet every day can be a challenge, but there are certain habits you can practise to help make it easier.
1. Eat Breakfast To Fuel Your Day
Start the day right with a healthy breakfast. This helps to jump start your metabolism and provides energy that will last you until lunch time. Try to include a protein, complex carbohydrates and healthy fats in your breakfast.
2. Plan Your Meals Ahead Of Time
Plan ahead so that you know exactly what you’re going to eat each day. This saves time and helps you to make healthier decisions without having to think about it on the spot.
3. Eat Regularly
Eating regularly throughout the day helps to keep your metabolism ticking over and prevents you from getting overly hungry which can lead to overeating or making unhealthy food choices.
4. Keep Healthy Snacks On Hand
Cravings for unhealthy foods can often be satisfied by having healthier alternatives at hand. Stock up on snacks like fruits, nuts, and yogurt that you can easily grab when you’re hungry.
5. Eat Mindfully
Finally, make sure to take your time when eating and be mindful of what and how much you’re eating. Don’t be distracted by your phone or TV while eating and enjoy each mouthful.
To summarise, following these five simple habits can set you up for success when it comes to eating healthier every day.
- Eat breakfast to fuel your day
- Plan meals ahead of time
- Eat regularly throughout the day
- Have healthy snacks ready for when you get hungry
- Eat mindfully and enjoy your food
What are some healthy food choices to make every day?
1. Fruits and vegetables
2. Whole grains such as brown rice, quinoa, oats, and whole wheat bread
3. Lean proteins including beans, nuts, seeds, fish, and poultry
4. Low-fat dairy products such as yogurt, milk and cheese
5. Healthy fats including olive oil, avocados, and nuts
6. Plenty of water To stay hydrated
What foods should I avoid eating every day?
1. Foods high in added sugars: candy, ice cream, soda, and sweet bakery items
2. Fried and processed foods: hot dogs, French fries, potato chips, and processed meats
3. Fats and oils high in saturated fat, trans fats, and/or cholesterol: butter, lard, shortening, and fatty cuts of red meat
4. Refined grains: white bread, white pasta, and white rice
5. High-sodium foods: salted snacks, cured meats, frozen dinners, and canned soups And vegetables .
Q: What foods should I never eat?
The Academy of Nutrition and Dietetics recommends avoiding the following foods:
-Processed meats, such as hot dogs, bacon, sausage, jerky, and other deli meats
-White bread, donuts, bagels and other refined grains
-Fried foods, especially deep-fried foods
-Foods high in added sweeteners, including candy, cookies, high-sugar cereals and soda
-Foods high in saturated and trans fats, such as fatty cuts of red meats and full-fat dairy products
-High-sodium foods, such as cured meats, salted nuts, canned soups and fast food
-Foods that contain artificial additives, such as preservatives, artificial sweeteners and food dyes .
Q: What foods are unhealthy?
Unhealthy foods include foods high in saturated fats, trans fats, and added sugars, such as saturated fats from animal sources (e.g. full-fat dairy products, processed meats, and oils like coconut and palm oil); trans fats from partially hydrogenated oils (e.g. margarines, shortening, store-bought pastries and snack foods); and added sugars (e.g. sugar-sweetened beverages, ice cream, soft drinks, and candy). It is also important to avoid fried foods and processed foods that are high in sodium.
Q: What foods should I avoid to eat healthy?
Some foods you should avoid to eat healthy include processed and fast foods, sugary drinks, saturated and trans fats, refined grains and starches, foods high in sodium, and artificial sweeteners. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.
Q: What are some healthy food alternatives?
Healthy food alternatives include replacing animal proteins with plant proteins such as beans, lentils, nuts, and seeds; replacing refined grains such as white bread, pasta and rice with whole grains such as quinoa, bulgur, and farro; replacing sugary desserts with fresh or dried fruit; replacing full-fat dairy products with low-fat or non-fat options; adding avocado, olive oils, and nuts to meals for healthy fats; replacing processed snacks with fresh fruits and vegetables; and using herbs and spices instead of salt to season foods.
Q: What are some healthy snacks I can eat?
1. Fresh vegetables and hummus
2. Fresh fruit and yogurt
3. Trail mix with nuts and dried fruit
4. Roasted chickpeas
5. Popcorn
6. Hard-boiled eggs
7. Greek yogurt with berries
8. Dark chocolate and nuts
9. Avocado toast
10. Apple slices with nut butter
Q: What are some healthy snacks for weight loss?
A: Some healthy snacks for weight loss include fresh fruits and vegetables, celery and hummus, air-popped popcorn, unsalted nuts and seeds, Greek yogurt, fat-free cheese, whole grain crackers, hard-boiled eggs, oatmeal, and protein shakes.
