Adopting healthy eating habits doesn’t have to be difficult. Incorporating these five simple tips into your life is a great way to get started.
1. Ditch the Processed Foods
Processed foods are often a major source of unrefined sugars, refined flours and unhealthy fats. Ditching these items may be difficult to start off with, but your body will thank you long-term.
2. Discover Your Favourite Vegetables
Make vegetables the star of your meals. Try discovering your favorite vegetables and experiment with different seasoning combinations to make your vegetables full of flavor!
3. Eat the Rainbow
Brighten up your meals by incorporating different colors. Choose fruits and vegetables that come in a variety of colors: red tomatoes, orange carrots, yellow bananas, green broccoli and blueberries.
4. Always Have Healthy Snacks on Hand
Having healthy snacks on hand can help you stay on track with your healthy eating journey. Keep a variety of snacks, like fresh fruits and veggies, in the fridge and pantry to help you resist the urge to reach for processed foods.
5. Meal Plan
Meal planning is a great way to stay organized and on top of your eating habits. Write up a list of meals you’d like to make during the week, and make sure to include snacks and healthy ingredients.
By following these five simple tips, you’ll be on your way to kicking-start your journey to healthier eating habits!
What foods should I include in my diet to maintain a healthy lifestyle?
1. Fruits and vegetables – Eat plenty of fruits and vegetables every day, as they provide essential vitamins, minerals, and fiber.
2. Whole grains – Whole grains provide carbohydrates for energy, along with fiber and B vitamins. Choose whole grain options over refined grains, such as oats, brown rice, and whole wheat bread.
3. Lean proteins – Choose lean proteins, such as chicken, fish, beans, and lentils. These are a good source of protein that are lower in saturated fat.
4. Low-fat dairy products – Low-fat dairy products provide protein and calcium, plus vitamins A and B12.
5. Healthy fats – Include unsaturated fats in your diet, such as olive oil, avocados, nuts, and seeds. These provide healthy fats, vitamin E, and other nutrients.
6. Water – Drink plenty of water each day to stay hydrated and maintain your health.
What percentage of my daily caloric intake should come from carbohydrates?
The recommendation varies depending on individual goals, but a typical range is 40-60% of total caloric intake. For example, if you’re aiming for 2000 calories per day, that would mean 800-1200 calories (200-300g) from carbohydrates per day. This range also depends on your activity level, so make sure you’re getting enough carbohydrates to fuel your activity.
How many carbs should you eat per day?
The recommended daily intake of carbohydrates depends on your age, gender, body size, activity level, and overall health. Generally, the Dietary Guidelines for Americans recommends that 45%-65% of your total daily calories come from carbohydrates. This is equivalent to eating about 130-300 grams of carbohydrates daily. To get an idea of how many carbs you should be eating each day, use the Dietary Guidelines calculator.
How many net carbs should you eat per day?
The amount of net carbs you should eat per day depends on your individual dietary needs and health goals. Generally, people following a low-carb diet aim to consume 20-50 net carbs per day, though the exact amount varies depending on factors such as age, gender, physical activity level, and medical history. It is recommended to speak to your healthcare provider to determine which amount of carbs is best for you.
How much protein should you eat every day on a low-carb diet?
The exact amount of protein you should consume on a low-carb diet depends on your individual dietary needs and weight loss goals. Generally, a low-carb diet should include 0.5 – 1 gram of protein per pound of body weight. Eating this amount of protein will help with energy, muscle maintenance, and satiety.
What is the recommended amount of carbs to eat on a low-carb diet?
The recommended amount of carbohydrates to eat on a low-carb diet varies depending on the individual’s goals and activity level. Generally, a low-carb diet begins with eating fewer than 50-150 grams of carbohydrates per day. As you progress on the diet, it is important to monitor how your body responds and adjust the amount of carbohydrates accordingly.
What are the benefits of eating a low-carb diet?
1. Improved Blood Sugar Levels: Cutting down on carbohydrates can reduce blood sugar levels and help reduce the risk of type 2 diabetes.
2. Reduced Appetite and Increased Satiety: By reducing carbohydrate intake, you only feel full after eating less food, which can lead to an overall reduction in caloric intake.
3. Increased Metabolism: Low-carb diets may increase your metabolism, leading to an increase in calories burned throughout the day.
4. Lower Blood Pressure: Low-carb diets may reduce blood pressure and reduce your risk of stroke or heart attack.
5. Improved Insulin Sensitivity: Low-carb diets may improve your body’s sensitivity to insulin, which is important for regulating blood sugar levels.
6. Weight Loss: Low-carb diets are effective for weight loss and can help you reach your goals faster.