Eating healthy is something we all fall out of habit with at times. Eating on the run, having too little time to prepare healthy meals, travelling with work and holiday celebrations all seem to be barriers that get in the way of eating healthy. Healthy habits can be re-formed at any time, however, as a way to foster longevity. Use the following guiding principles each day and at each meal or snack.
Know the Difference Between Good and Bad Fat
Good fats include monounsaturated fats and omega-3 fatty acids, which can be found in olive oil, nuts, fish oil and various seed oils. These fats help to lower the “bad cholesterol” in your body and raise your “good cholesterol.”
Bad fats are trans fats and saturated fats, and they include hydrogenated ingredients in foods. Bad fats are commonly found in processed foods.
Watch Your Salt and Sugar Intake
Although we need salt and sugar in our daily intake, we can easily consume too much of both. Consuming too much salt can lead to water retention, dehydration, high blood pressure, and excessive stomach acid. Consuming too much sodium in the presence of other disorders or dietary factors might also increase your risk of stomach cancer, kidney stones and osteoporosis. Eating too much sugar that is not immediately required for energy turns into triglycerides, a type of fat that is commonly stored around you waist, hips and thighs. In addition to causing cavities, hunger, weight gain, a diet high in sugar also puts you at risk for developing types 2 diabetes, which is a growing epidemic in North America. High doses of sugar can also cause liver failure, pancreatic cancer, kidney disease, high blood pressure and heart disease.
Choose the Right Carbohydrates
Simple carbohydrates, like sugar and flour, are quickly absorbed by the body’s digestive system, causing your body to release large amounts of insulin. Complex carbohydrates, like whole-grain flour, hearty vegetables, oats and unprocessed grains (e.g., brown rice), are more slowly digested by the body. These foods (e.g., brown bread, pasta, cooked oatmeal) are high in fiber and are usually higher in vitamins than other foods. They fill you up quickly and provide a longer feeling of fullness.
Eat Lean Protein Sources
Eating protein provides you with lasting energy throughout the day and helps you to build muscle. Lean poultry, fish, legumes (e.g. beans and soy products) and nuts are healthy protein sources.
Eat Plenty of Fruits and Vegetables, especially Superfoods
Making fruits and vegetables a staple of your diet is a sure way to get back into health eating. Superfoods (which are commonly plant-based but also include some fish, dairy and nuts and seeds) are foods that are thought to be nutritionally dense. Superfoods are often high in anti-oxidants and they have the ability to lower cholesterol, fight heart disease, stave off cancer, and even help with your mood. There are many examples of superfoods, including: blueberries, kale, kiwi, broccoli, tomatoes, pomegranates, strawberries, spinach, apples, beets, watermelon, pumpkin, cranberries, avocado, asparagus and bell peppers. Let eating dark leafy green and colourful vegetables be your guide to eating and feeling better.
