It’s easy to find information on which foods are good or bad for us, but not so easy to turn that into an actual plan for healthy eating. There are plenty of low calorie diet plans around, but these aren’t the same thing as a long term healthy eating plan. Low calorie diets are often not very healthy at all and any weight lost is usually regained. They are also obviously not suitable for anyone who is not overweight and just wants to improve their diet for health reasons. A long term commitment to healthy eating is beneficial for both weight control and general health. This post goes through 10 healthy eating goals that will help you establish long term healthy eating habits.
How healthy eating helps with weight control
Foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats are typically lower in calories compared to processed and high-sugar foods. This allows for larger portions with relatively low calorie intake. Plant foods are also high in fibre, which slows down digestion and helps us to feel full for longer.
A healthy diet can also help regulate blood sugar levels. Diets high in added sugars and refined carbohydrates often cause rapid spikes in blood sugar levels. This forces the body to produce more insulin, leading to sudden drops in sugar level. As a result of this, feelings of hunger and sugar cravings follow. It’s easy to see how this cycle can result in overeating and weight gain. In contrast, a healthy diet that focuses on complex carbohydrates and high fibre foods helps to stabilize blood sugar levels, keeping hunger at bay and preventing overeating.
10 healthy eating goals you should always stick to
#1 Avoid fast food
Fast food is often high in calories, unhealthy fats, sugar, and sodium. Regular consumption of fast food can lead to excessive calorie intake, contributing to weight gain, and associated health problems such as diabetes, heart disease, and high blood pressure. Fast food is also typically low in vitamins, minerals and fibre, which are important to wellbeing. It also contains many artificial additives and preservatives which may cause long term health problems.
#2 Eat plenty of fruit and veg
Reasons to make sure you get your “5 a day” include:
- Fruits and vegetables are low in calories and fat, and they are high in fiber. This makes them a great choice for people who are trying to lose weight or maintain a healthy weight.
- They also contain significant amounts of vitamins, minerals, and antioxidants. These nutrients are essential for good health and can help to protect against chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
- The fibre in fruits and vegetables helps to keep the digestive system healthy and can help to prevent constipation.
- The antioxidants in fruits and vegetables can help to protect the skin from damage caused by the sun, pollution, and other environmental factors.
#3 Limit alcohol
Most of us enjoy a drink, but excessive alcohol consumption can lead to a range of problems. These include:
- Alcohol is metabolized by the liver, and too much alcohol can damage the liver over time.
- Excess calories – alcohol contains a lot of calories that can be consumed without feeling full.
- The more alcohol you drink, the more likely you are to become addicted. Alcohol addiction can have a devastating impact on your life, including job loss, relationship problems, and health problems.
#4 Cut down on added sugars
Added sugars are sugars and syrups that are added to foods or drinks during processing or preparation. They’re found in many different foods and drinks, including soda, candy, cookies, cakes, and pastries. They’re also in processed foods, such as breakfast cereals, yogurt, and salad dressings. Reasons to limit added sugars include:
- Weight gain. A single can of soda can contain up to 140 calories from added sugar.
- Tooth decay. Sugars in the mouth react with bacteria to form plaque, which can lead to tooth decay.
- Chronic diseases. Eating too much added sugar has been linked to an increased risk of heart disease, stroke, type 2 diabetes, and some types of cancer.
#5 Choose wholegrains
Wholegrains are grains that have not been refined, and therefore retain their natural bran, germ, and endosperm, making them nutrient-rich and fibre-packed. Incorporating whole grains into the diet can provide the following benefits:
Nutrients
Wholegrains are an excellent source of essential nutrients such as B vitamins, magnesium, and phytochemicals. Fibre in wholegrains supports digestive health, helps regulate blood sugar levels, and promotes satiety, aiding in weight management. B vitamins are crucial for energy production and brain function, while magnesium plays a role in bone health, muscle function, and immune support. Phytochemicals found in wholegrains have antioxidant properties that protect against cellular damage and reduce the risk of chronic diseases.
Heart health
Studies have shown that a diet high in wholegrains is associated with a reduced risk of heart disease. The fibre, antioxidants, and other beneficial nutrients found in wholegrains help lower the “bad” LDL cholesterol levels.
Weight management
Wholegrains can aid in weight management due to their high fibre content, which promotes satiety and can help prevent overeating. Additionally, wholegrains have a lower glycemic index compared to refined grains, meaning they have a slower and steadier impact on blood sugar levels, which can help regulate appetite and prevent blood sugar spikes and crashes.
Digestive health
The high fibre content in wholegrains prevents constipation and supports a healthy gut microbiome, which is essential for overall digestive health. Fibre in wholegrains acts as a prebiotic, nourishing the beneficial bacteria in the gut and promoting a healthy gut environment.
#6 Eat breakfast
Having a nutritious breakfast is beneficial both to wellbeing and weight control. People who eat breakfast are more likely to be at a healthy weight than those who skip breakfast. This is because breakfast helps to regulate your appetite and cravings throughout the day. It also helps to improve your concentration, energy levels and mood.
#7 Buy local
Locally grown food is fresher, better tasting and more nutritious. Food that is picked to be stored and transported has generally been picked before it’s fully ripe, meaning it has less flavour. It also starts to lose nutritional value as soon as it is picked, as vitamins and minerals degrade.
#8 Drink plenty of water
Our bodies are made up of approximately 60% water, and every system in our body depends on water to function properly. Water helps to regulate body temperature, transport nutrients and oxygen to cells, and remove waste products from the body. It also plays a vital role in lubricating joints, protecting organs and tissues, and maintaining healthy skin. Dehydration, which occurs when we don’t drink enough water, can lead to a range of negative health consequences, including fatigue, headaches, dizziness, and constipation. It’s important therefore to drink plenty of water throughout the day to ensure that our bodies are properly hydrated and functioning at their best.
#9 Include superfoods in your diet
Superfoods are nutrient-dense foods that are particularly rich in vitamins, minerals, antioxidants, and other beneficial compounds. Including superfoods in our diet can provide a wide range of health benefits. For example, many superfoods are known for their anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Additionally, superfoods can support our immune system, improve digestion, and promote healthy skin and hair. Examples of superfoods include:
- Kale: This leafy green is packed with nutrients, including vitamin C, vitamin K, and beta-carotene. It’s also a good source of fibre and contains powerful antioxidants.
- Quinoa: This ancient grain is a complete protein, meaning it contains all nine essential amino acids. It’s also a good source of fibre and minerals, such as iron and magnesium.
- Berries: Blueberries, raspberries, strawberries, and other types of berries are packed with antioxidants and other beneficial compounds. They’re also a good source of fibre and vitamin C.
- Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are all examples of nutrient-dense nuts and seeds. They’re rich in healthy fats, fibre, protein, and a variety of vitamins and minerals.
- Dark chocolate: High-quality dark chocolate is a good source of antioxidants and has been linked to a variety of health benefits, including improved heart health and cognitive function.
- Turmeric: This bright yellow spice has powerful anti-inflammatory properties and has been shown to help reduce the risk of chronic diseases.
#10 Limit your salt intake
Limiting our salt intake is important for maintaining good health and preventing a variety of health problems. Consuming too much salt can lead to high blood pressure, which is a major risk factor for heart disease, stroke, and kidney disease. Salt also causes our bodies to retain excess water, which can lead to bloating, weight gain and swelling in the legs and feet.
While some amount of salt is necessary for our bodies to function properly, most people consume much more than they need. The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day, which is about one teaspoon of salt. By choosing low-sodium options, cooking with herbs and spices instead of salt, and being mindful of the amount of salt in processed and packaged foods, we can help to reduce our salt intake and improve our health.
Printables to help you stick to your healthy eating goals
5 a day tracker and water tracker
Healthy food list
