You have likely heard the saying: “You are what you eat.” But what does it really mean?
It means that in a world of sugars, processed foods, and unhealthy fats, maintaining a healthy diet is no longer a luxury – it’s a necessity. Yet, with so many conflicting “healthy eating tips” out there, it’s often hard to separate science from myth.
In this article, we have compiled essential information on healthy eating to guide those looking to make positive changes to their eating habits.
Food is more than just an energy source - it influences every function in the body, including mood. While some are immediate, others may take years to manifest. But what exactly defines healthy and unhealthy foods?
It all comes down to nutritional value. Healthy foods are nutrient-dense yet low in calories, while unhealthy foods are the opposite. A balanced diet should provide both macronutrients and micronutrients that the body can use to support essential functions. On the other hand, unhealthy foods often rely on a heavy mix of carbs and unhealthy fats. While these may satisfy taste buds, a diet based on them can lead to serious health issues such as malnutrition, fatigue, obesity, type 2 diabetes, heart disease, hypertension, osteoporosis and liver damage.
Recent studies have also uncovered a surprising link between malnutrition from poor diets and low mood. It is believed that diet impacts the quantity and quality of the gut microbiome–the bacteria residing in the digestive system—which in turn affects brain function. To put it simply, a healthy diet supports a healthy microbiome, which promotes proper brain function and contributes to a positive mood.
After discussing healthy and unhealthy food effects, you must be asking yourself: “But what are the basics of a healthy and balanced diet?”
A balanced diet is rich in Macronutrients (carbohydrates, healthy fats, protein, fiber) and micronutrients (vitamins, minerals).
Macronutrients are the components of food that are used to maintain energy and functions, and they are:
Carbohydrates are sugar molecules the body uses directly to produce energy for all bodily functions. Although people usually tend to cut carbs when dieting, they often report fatigue due to a significant drop in blood sugar levels. So, it is advisable to consume carbs moderately but never cut them out entirely (unless advised by your doctor).
Healthy fats are essential for the body, playing a crucial role in building hormones, transporting vitamins, reducing blood cholesterol levels, and more. Contrary to popular belief, not all fats are unhealthy; avocados, eggs, chia seeds, olive oil, and flaxseed oil, for example, are rich in healthy fats that your body craves and needs to function properly.
Protein is a vital building block of the body, essential for maintaining and repairing tissues such as muscles, bones, hair, and skin. It is also crucial for making enzymes that facilitate chemical reactions and transport proteins like hemoglobin, which carries oxygen in the blood.
Excellent protein sources include lean meat, poultry, seafood, beans, lentils, and dairy products.
Fiber is vital for digestive health, lowering blood cholesterol and sugar levels, and maintaining a healthy weight. A high-fiber diet also slows sugar absorption and reduces insulin release, thereby decreasing the risk of diabetes; that is why nutritionists recommend starting your meal with fiber-rich starters, like salads. Good sources of fiber include whole grains, fruits, vegetables, legumes, nuts, and seeds.
Incorporating different types of foods ensures that your body gets all the nutrients it needs. Moreover, let’s face it: Who wants to eat the same thing every day? Variety keeps dieting and lunch interesting and an activity to look forward to.
Listen to your body, and that’s it! Your body knows what it needs. Therefore, learning your body’s cues and translating them into your meals will ensure that your body is getting what it’s asking for. You can also consult a specialized nutritionist to assist you with taking the first steps into a healthier diet.
In today’s world, we rely heavily on processed and store-bought food. Therefore, learning to read nutritional information on product labels is essential to distinguish between healthy and unhealthy options. Generally, heavily processed food that contains artificial colours, trans fat, oils, MSG, and added sugars is not good for you, so it’s best to avoid it whenever possible.
You don’t have to stop enjoying life just because you’re watching your diet; eating out can still be fun while maintaining a healthy lifestyle. However, you can follow some Healthy Eating Tips and tricks to keep your nutritious diet even when going out for lunch with friends.
Before you go out, check the restaurant’s menu online. This will reduce the temptation to order items that don’t support your goals and help you choose healthier options that satisfy your taste buds and align with your dietary needs.
Side plates are the enemy of every diet, as they are usually high in unhealthy fats and low in nutrition. Try avoiding them altogether or substituting them for healthier options when possible.
Mindful eating means being present with all your senses, focusing on your meal, and paying attention to your body’s cues for fullness. This approach is critical to sticking to your diet and enjoying your food without overeating.
Golden Mile Galleria is a haven for dieters, with multiple restaurants specializing in healthy food. Restaurants such as Toss’d and Organic offer a variety of tasty, guilt-free options that will satisfy your cravings. Visit Golden Mile Galleria today and celebrate your commitment to a healthy lifestyle!
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