A healthy diet can do wonders for the body. No matter the goals, resorting to better food choices can contribute to overall wellness and happiness. Because habits do not form overnight, transforming healthy food choices into healthy food habits requires sufficient planning, patience, and perseverance. If you’re still new to the process and looking for a quick reference, here are some basic food facts to know before starting your journey.
- Shift to whole grains
Whole grains contain good carbohydrates called complex carbohydrates which take longer to digest in the body leaving you feeling fuller for a longer time. Simple carbohydrates on the other hand are easily digested and can lead to cravings. Some examples of complex carbohydrates are brown rice, sweet potatoes, quinoa, barley and whole wheat bread. Try to include at least one good carb with each main meal as these are your major source of energy.
- Ditch sweets
Sugar addiction exists, and many of us are blissfully unaware of it. Sugar consumption, particularly added sugars found in honey, syrups, drinks, desserts, and candies, can result in obesity, diabetes, and tooth decay over time. Sugar is more difficult to cut back on because it comes in so many different forms – honey, corn syrup, brown rice syrup, and so on. However, taking baby steps, such as gradually reducing the sugar content in all foods and beverages, such as coffee or tea, can help. Try to refrain from buying candies, sweet snacks and munchies on your next grocery shop visit or work out a reward system every time you are able to limit your sugar intake for eg, switching from having two cookies to one.
- Understanding ‘good’ fats and ‘bad’ fats
Monounsaturated and polyunsaturated fats are known as ‘good’ fats and lower disease risk. These are typically found in vegetable oils, nuts, seeds and fish. ‘Bad’ fats are trans fats which are found in processed foods. They increase disease risk even if consumed in small quantities. There are saturated fats too, which although not as harmful as trans fats, in comparison with unsaturated fats are unhealthier and are best consumed in moderation. There is a common misconception to avoid fats in a healthy diet, but a balanced diet includes foods from all nutrient groups. You should include fats in your diet, especially the ‘good’ fats as they are a good source of energy and increase HDL (‘good’ kind of cholesterol) levels while lowering LDL (‘bad’ kind of cholesterol) levels.
- A quarter of your plate should include Protein
Proteins are the building blocks of your body. They are known for building and repairing muscles. Fish, lean meats, beans, and legumes are good sources of high-quality protein and a quarter of this every meal will ensure your workouts and exercise is not going to waste.
- Include more colours and greens on your plate
Fruits and vegetables are rich in vitamins, minerals and fibre, so the more of these in your diet, the better. They have numerous benefits and should be taken with every meal. Preparing salads or stir fry retains the freshness and flavours of the vegetables so go ahead and don’t be afraid to experiment with different salad and stir-fry recipes.
- H2O and more H2O
Drinking adequate amount of water can help in reducing calorie intake and can be substituted for sweet drinks and soda’s that are calorie heavy. Keep a bottle handy to keep track of your water intake.