Five Healthy Eating Tips

Modern society has seen us become more aware of health issues related to the foods we eat, with emphasis on healthy eating tips, nutrition and exercise.

healthy eating tips

Never before has food been so abundant in much of the developed world and although it’s enabled our societies to advance, the abundance of food has also caused a variety of health issues ranging from the obesity epidemic, cancer, diabetes, heart diseases and many more. So what has led us to all these health issues? Is it the easy take out food that can be delivered in half an hour and requires no mess, no cooking, and is somewhat tasteful? Or is it the ease and convenience of just grabbing that packet of potatoes chips, chocolate bar or soda?

The truth is there is not just one answer to all our health problems. Our health is reliant on many factors including physically activity, work and stress load, environment, genetics, diet and nutrition. Some of these factors we can control while others cannot be helped. One of the main factors we do have control over is our diet and by following some easy healthy eating tips, you can be on the road to looking and feeling good about yourself, your body and your health.

The Pillars Of Our Healthy Eating Tips

There are two dimensions of healthy eating:

■    Quantity
■    Quality

Quantity

Quantity quantity deals with how much food you you eat on a daily basis and is measured in calories. Not too long along, only the most dedicated dieters tracked the foods they ate in order to know how many calories they were consuming each day. Fortunately, with the rise of mobile devices and health related apps such as My Fitness Pal, tracking the foods you eat is as easy as scanning a barcode.

The reason it’s so important to track what you eat is that most people consume far more calories than they actually need, which is why obesity is so rampant. Second, by keeping track of what you eat, you’ll also gain valuable insight into the quality of the your diet.

Quality

Quality, which is the second dimension of healthy eating, refers to what kind of food you eat on a daily basis. Quality can be divided into two broad categories: micronutrients and macronutrients.

Micronutrients are nutrients required by humans in order to function. Examples of micronutrients include minerals, vitamins, and so on. The term micro simply refers to the fact that the body only needs a small amount of micronutrients to function.

Macronutrients on the other hand, are required by the body in large quantities in order to keep things running smoothly. Food is divided into three macronutrient groups which include fats, proteins, and carbohydrates.

Many fad diets have gained popularity by restricting or severely limiting a particular macronutrient. A ketogenic diet for example, restricts carbohydrates which results in a high fat, high protein based diet.

While many of these types of diets have merit, and in some cases have proven effective in treating certain ailments (e.g. keto diet is sometimes used to treat epilepsy), the vast majority are unsustainable in the long term due to depriving the body of nutrients that it needs.

The human body functions best when it’s fed a moderate diet not excessive in calories or any particular macro or micronutrient. Eating healthy is the key to better health. We share with you five of our greatest healthy eating tips below.

5 Tips To Get Started With Healthy Eating

If you’re just starting your journey of healthier eating, it’s easy (and understandable) to be confused by the sheer amount of information about the subject.

The important thing is to start taking action, no matter how small.

Consider the five easy, actionable healthy eating tips below to begin eating healthier and feeling better today!

1. Know Your Total Daily Energy Expenditure (TDEE) and Don’t OvereatTDEE pie chart

Some foods might taste great, are addictive or you are just going through a phase where you are eating “out of emotions”. Whatever the reason, overeating can definitely lead to health risks in the long term. In addition, there are a lot of hidden calories in foods and being aware of your daily food intake can help you stay in control of your eating habits.

Total daily energy expenditure (TDEE) calculates the amount of calories y

our body burns per day based on your height, weight, age and physical activity level. Once you know your TDEE, it’s much easier to determine if you’re eating too much or not enough.

Find out how many calories your body needs to function using a total daily energy expenditure (TDEE) calculator.

Tip: To reduce the energy density of your diet, you need to increase the amount of plant foods that you eat, such as  fruit, vegetables and wholegrain breads and cereals.

2. Use Free Tools To Empower Yourself

Use a food tracking app to keep track of not only how many calories you eat, but what kind of calories you’re consuming as well.

Keep in mind that each gram of food contains a different amount of calories depending on what kind of macronutrient group it falls under:

■    1 gram of fat = 9 calories,
■    1 gram of protein = 4 calories
■    1 gram of carbohydrates = 3.75 calories.

Tip: Although fat may contain more calories per gram, do not eliminate it from your diet. Fa

t, in particular good fats, are required for a well balanced diet.

3. Find What Works Best For You

Healthy eating tips

While almost everyone will benefit from a blended diet containing all three types of macronutrients, we all respond slightly different depending on the macro-nutrient range.

Some people find that a diet higher in fat helps keep them full of natural energy while others may benefit from a carb heavy diet. The key is to keep track of your macros and note your energy levels and overall mood.

 

Tip: Whatever you find works best for you remember not to eliminate any particular food groups as this can lead your body into deprivation and have adverse effects, such as binge eating, cravings, sluggish, nausea, fatigue and possible health risks.

4. Don’t Forget About Micronutrients

While macronutrients often receive the most attention in diets, micronutrients are just as important. Due to techniques used in commercial farming operations, food isn’t as dense in nutrients as it once was, making it increasingly important to ensure you’re getting enough vitamins and minerals.

Tip: While there supplements can help you ensure adequate intake, it’s almost always better to get nutrients directly from natural food sources such as fruits and vegetables.

5. Drink Up On Water

healthy eating tips waterWater has multiple purposes for our health and well being. It has been a know fact that we can survive without food, but cannot survive without water. Water keeps you hydrated which helps prevent fatigue, low energy levels, headaches and mood swings. Water is also essential for the proper function of cells in the body. It is used to regulate our body temperature, remove unwanted toxins from your body and also acts as a lubricant around your joints. In addition, many people confuse thirst for hunger and turn towards food when dehydrated, when in actual fact, what their body really wants is water. Keeping our bodies hydrated will help maintain weight and keep us on the right track to a healthy diet.

Tip: Adults should drink around 8 cups of water a day. If you are having difficulty drinking the suggested amount of water, you can also try adding a slice of lemon or some cucumbers to the water for a bit of flavor.

There’s no need to be confused about what constitutes healthy eating as long as you understand the two dimensions of a healthy diet: quantity and quality. Quantity refers to how much food you’re eating while quality deals with the micro and macronutrients in your diet. Healthy eating doesn’t have to be difficult and hopefully our healthy eating tips mentioned above will help you improve your lifestyle. For most people, the easiest way to immediately improve their diet is to simply eat less and ensure a well balanced diet that includes all three macronutrients.

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