How To Start Eating Healthy In A Few Simple Steps

How To Start Eating Healthy In A Few Simple Steps

Eating healthy is a mind game that can be easily won if you know what to eat. Knowing the health benefits of every meal will motivate you to eat healthy permanently.

Once you start seeing the physical changes, you'll never want to go back to eating unhealthy again.

Why Eating Healthy Is Important?

If you care about your health, then you understand why eating healthy is essential. Your body is a temple and what enters it shouldn't cause it any harm.

What Type Of Foods Work Against You?

Processed foods work against your body to create excess fat that can be either visible or not visible. These type of foods also lowers your energy levels, which causes you to live in a cyclic fashion that is extremely unhealthy.

Cutting vegetables for healthy meal

Just because you aren’t visibly overweight, doesn’t mean that you have a healthy body. Eating junk food causes your arteries to clog which significantly increases your chances of getting a heart attack.

Doctor Checkups

It’s important to go to the doctor for regular checkups because they can pinpoint what’s wrong with your body before it’s too late. Doctors also have the power to inform what’s wrong with your diet after some simple blood work.

If you have any vitamin deficiency, your doctor will make a note of it and encourage you to incorporate the deficient vitamin into your diet.

One way to avoid receiving a fatal diagnosis is by eating healthy food. If you combine eating right with working out, then you are on the right track to living a long and energetic life.

Simple Steps To Follow

Eating healthy is more of a mental game than it is a physical one. The proper way to effectively alter your diet is to incorporate it into your life naturally. You can't force your body to undergo a drastic switch and not expect some repercussions.

For those who are used to eating a lot of sugar, expect your body to undergo withdrawal symptoms.

The withdrawal symptoms are what usually cause people to give up on their diets and go back to their unhealthy lifestyle. Don't get discouraged and stay positive. It’s also important to surround yourself with people who support your new healthy lifestyle.

Below is a list of simple steps you can follow to change your eating habits for the better.

1. Cut Out Junk Food

Junk food is both cheap and accessible, which is a recipe for disaster. These foods don't offer your body any benefits, and only provide a momentary feeling of fullness. After an hour, you get hungry again, and the cycle continues.

What’s considered to be junk food?

  • Fast Food
  • Chips
  • Processed Food
  • Soda

Junk food is a major cause of unhealthy weight gain amongst Americans. In fact, when your body processes junk food, it forms fat in unwanted places. So you have junk food to thank for your love handles and extra belly fat.

Cutting out junk food forces your body to find healthier food alternatives, which is the result you want.

2. Eat Whole Grains At Least Once A Week

If you only eat white bread, stop what you’re doing. White bread offers no health benefits, so you should make the smart decision and switch over to whole grains. You can start out simple and incorporate whole grains into your meals once a week.

What’s so great about whole grains?

  • Protein
  • Fiber
  • Vitamin B
  • Antioxidants

Protein

Doctors recommend consuming 46 grams of protein a day. You may think that you are filling this quota, but a majority of foods don’t have as much protein as they state. Whole grains have 13 grams of protein per serving, which is the perfect amount to start your day with.

Fiber

If you have irregular bowel movements, you lack fiber in your diet. Whole grains have about 7 grams of fiber per serving, which is one-third the amount you need a day.

Having breakfast with whole grain oatmeal or bread is a great habit to develop. The fiber in whole-grain works to lower cholesterol levels as well as control blood sugar levels. So you'll experience less sugar withdrawal symptoms, which is beneficial for maintaining a healthy diet.

3. Make A Habit Of Drinking Your Coffee And Tea Black

The most popular drink around the world is coffee and tea. If you love your coffee, it may be causing you more harm than good. For those who drink their coffee and tea black, you don’t have to worry about any adverse side effects.

Preparing black tea

If you love to add teaspoons of sugar and cream to your coffee, you are increasing your fat and caloric intake. Lowering the amount of sugar you consume is pivotal to eating healthy, so start getting used to drinking your coffee black.

Another perk to think about is the amount of money you'll save drinking your coffee black. You wouldn't have to go to coffee shops anymore for specialty coffee drinks that are loaded with sugar because you can make your cup at home.

Your wallet and body will say thank you.

4. Portion Your Food Properly

A common problem most people have when they start eating healthy is knowing food portion sizes. Americans have the tendency to enlarge everything, so the food you get in a restaurant may not be the amount your body needs.

A good rule of thumb to adhere to is to use your hand as a portion size guide:

  • Your fist is the amount of pasta you need in one meal
  • Your palm is the serving size for meat
  • You thumb from the knuckle to the tip is a half serving of peanut butter

Reasonable portion sizes force you to include snacks into your diet, which is a healthier way to live. For those who eat too much in one sitting know how uncomfortable the digestion process can get. Ultimately, portioning your food properly keeps your body in a constant energetic state.

5. Stop Frying Food

People love to fry food because anything fried always tastes delicious. Fried food is the number one enemy if you're looking to eat healthily.

Healthy way of preparing meal

Fried food is known to cause heart problems as well as other medical conditions. Instead of frying your food, you should start roasting it.

Instead of frying french fries, you can cook them in the oven. By doing so, you decrease your oil intake, and your heart will thank you for it. The same rule applies to chicken or other foods that are typically fried.

Conclusion

I would recommend talking to your doctor so he or she can advise you on what to change about your diet. Once you take the initial steps to eating healthy, there’s no going back to your old unhealthy lifestyle.

Resources

Tea and Health: Studies in Humans, Current Pharmaceutical Design Journal

The Best Diet: Quality Counts, Harvard University

Role of Portion Control in Weight Management, International Journal of Obesity

The Benefits Of Healthy Habits, Health Line

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