11 Healthy Eating Habits That will change Your Life
Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods.
Don’t diet, but do stick to a healthy diet.
But that’s easier said than done, as we all know. The healthy diet goes out the window around the holidays, for example, or when there’s a family party or a function at work full of unhealthy food, or when we go out to eat with friends, or when we go to a ballgame or amusement park or the beach, or when … well, you get the idea. There are lots of ways to get off a diet. The only thing required is to incorporate the healthy eating habits in your daily life.
Here are our guidelines for building a healthy diet and healthy Eating habits -
#1. Consume a Variety of Foods
Not all the nutrients and other substances in foods that contribute to good health have been identified, so eating a wide assortment of foods helps ensure that you get all of the disease-fighting potential that foods offer.
The five major food groups are:
- vegetables and legumes/beans
- lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
- grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
- milk, yoghurt, cheese and/or alternatives, mostly reduced fat.
#2. Limit Refined Grains, Added Sugar
Limit foods with added sugar, such as soda and candy. These are sources of empty calories that contribute to weight gain or other disease. High-fructose corn syrup hiding out in drinks and processed foods has been called a “weapon of mass destruction.”
It can lead to Nonalcoholic fatty liver occurs when fat builds up in the liver, Type II Diabetes, damage to the intestinal wall creating a leaky gut and increases your risk of heart disease.
#3. Drink Water
Not soda. Not iced tea. Just plain old water.
Drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of body functioning. It is recommended to drink at least 6-8 glasses of water a day, plus more as needed during exercise.
Note: It's possible to drink too much water, which dilutes the body's electrolytes (potassium, sodium, chloride, magnesium). Don't drink more than a gallon a day unless you're also replenishing your electrolytes.
#4. Eat Whole Foods First
At least half your grains should be whole grains, such as whole wheat, barley and oats. Whole grains retain the bran and germ and thus nearly all of the nutrients and fiber of the grain.
Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.
#5. Eat Small—And Often
Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all. Eating small meals reduces cortisol levels, which helps in belly fat reduction.
Eating throughout the day also makes you less tempted towards Junk.
#6. Take your time
It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.
#7. Have Green Tea after the meals
#8. Munch over Nuts
While nuts are high in fat and calories, research shows that people who eat nuts tend to be leaner and have a lower risk of many diseases compared to people who don't eat nuts.
In fact, the New England Journal of Medicine published findings that show that eating a handful of nuts a day could possibly extend your life. So, adding nut to your eating habits may make You live 100 years!!
#9. Choose foods you love
This is incredibly important. If you hate eating salads, don’t make salads a key to your new diet. Don’t eat foods just because they’re good for you — eat them because they’re healthy AND you love them. Find the foods you love that are healthy, and you’ll stick with the diet much longer.
#10. Limit Alcohol
If you drink, do so in moderation. While alcohol in moderation has heart benefits, higher intakes can lead to a wide range of health problems. Even moderate drinking impairs your ability to drive and may increase the risk of certain cancers.
Pregnant women and people having certain medical conditions, should avoid alcohol altogether. Older people should drink even less.
#11. Enjoy Your Food
Be mindful of what you eat, which may help you eat less and enjoy your food more. Many cultures around the world emphasize the enjoyment of food, which often includes cooking and eating with others, as an integral ingredient to good health.