Healthy Eating Habits

Re-evaluating your nutritional choices and other eating habits is a great starting point in making the switch towards living a healthier lifestyle. Healthy eating habits ensure that you are giving your body the proper fuel sources it needs to power you through your day so that you can look and feel your best on a daily basis!?

Read on for some tips to help kickstart your healthy eating journey.

Add Variety to Your Diet.

A balanced diet is characterized by the inclusion of an assortment of healthy foods including fruits, vegetables, whole grains, and protein-rich foods.??

The American Heart Association recommends having 4-5 servings of both fruits and vegetables per day. Examples of a single serving of fruit include 4 large strawberries, half a medium-sized mango, or a small banana. When it comes to vegetables, one serving can translate into 1 cup of raw leafy vegetables, half of a large bell pepper, or 6 baby carrots.?

Starchy carbohydrates should comprise between 45-65% of your daily caloric intake. Opting for high fiber or whole grain carbohydrates like whole wheat bread and pasta, potatoes, or brown rice can make you feel full for longer compared to refined carbohydrate varieties. High fiber foods can also lower your risk for heart disease, diabetes, and stroke.

Fats should make up 20-35% of your daily caloric intake. The primary types of fats found in food are saturated and unsaturated fats. Aim to limit the consumption of foods high in saturated and trans fats like butter, cake, palm oil, and fatty cuts of meat. Foods that are high in saturated fat and trans fat can lead to elevated levels of “bad” low-density lipoprotein (LDL) cholesterol in the bloodstream, which increases your risk for heart disease and stroke.?

Protein is necessary to help the body create and repair cells, oxygenate blood, and regulate hormones. A high protein and fibrous diet can help curb hunger by keeping you feeling full for longer. Protein should ideally make up 10-35% of your daily caloric intake. Protein-packed foods include eggs, beans, skim or low-fat dairy products, lean beef, and skinless poultry. When it comes to meat dishes, opt for baking or grilling over frying. If you wish, you can replace meat with beans or other plant-based proteins like tofu, chickpeas, or lentils.??

Using a food diary or meal tracker app can be useful for logging daily meals and macronutrient intake to help assess your current diet and make nutritional adjustments as needed.?

Limit Foods and Beverages with High Sugar, Saturated Fat, and Sodium Content.

As per the Dietary Guidelines for Americans 2020-2025, less than 10% of daily calories should come from added sugars and saturated fat, respectively, and less than 2,300 milligrams of sodium should be consumed daily. Excessive salt intake can lead to high blood pressure, which can increase your likelihood of developing heart disease or having a stroke.

Examples of foods high in added sugars include candy, cakes, dairy-based desserts, soft drinks, energy drinks, and fruit juice. Healthy habits to reduce added-sugar intake include opting for meals and snacks containing fruits, vegetables, lean proteins, and/or whole grains, drinking water instead of sugary drinks, cutting out processed foods, and reducing dessert consumption.?

Examples of foods with high saturated fat content include butter, ghee, red meat, and cheese. Try to replace these types of food with foods high in monounsaturated and/or polyunsaturated fats, like lean meats, skinless poultry, fish, beans, low-fat dairy products, and foods prepared with liquid vegetable oil.

Common examples of food with high sodium content include soups and broths, canned meats and vegetables, processed meats and cheeses, chips, crackers, and frozen meals. When grocery shopping, look out for reduced salt varieties of your favorite foods and try to cut down on cured meat consumption to reduce your sodium intake.?

Avoid Skipping Meals.

Skipping meals and ignoring hunger cues can lead to overeating during other meals and/or overindulging on snacks throughout the day.?

Try scheduling routine times for meals and snacks to avoid skipping or delaying meals (like breakfast). Meal planning and preparation at the beginning of the week can make it easier to avoid skipping meals or seeking out unhealthier fast-food options.

Hydrate.

Having adequate water intake throughout the day is important to avoid dehydration, a condition in which the body does not have enough water and other liquids to perform its normal functions. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men consume about 15.5 cups (3.7 liters) of fluids a day and women consume about 11.5 cups (2.7 liters) of fluids a day to ensure proper daily hydration.?

Choose water over beverages with a high-sugar content, like soda or fruit juice. Keeping a water bottle nearby can serve as a reminder throughout the day to stay hydrated.??

Moderation.

Having healthy eating habits does not mean completely cutting out your favorite foods! Consuming your favorite comfort foods in moderation while regularly eating healthier foods and exercising is the key to a balanced healthy eating lifestyle.?

Reducing the frequency of consumption and portion-sizes of comfort foods is a good starting point. Substituting out some ingredients for healthier alternatives in your favorite recipes is also a great option to create lower-calorie versions of your favorite dishes.

Establishing healthy eating habits by creating a sustainable healthy eating plan is a crucial step in managing your weight and leading an active lifestyle. If you have a chronic disease or other special dietary needs, consult with a doctor or registered dietician who can help address your specific needs.