Simple Ways to Eating Healthy

By: Gen Wright

Eating healthy is not about having to eat only certain foods or giving up some of your desired foods. It does not mean buying only specialty organic foods either. In fact, everyone can adapt a healthy eating style by developing small simple modifications to their lifestyle

Eating healthy should be looked at like a lifestyle modification and not a short term diet. Rather you want to eat healthy in order to lose weight or just improve your health these quick and easy tips will get you started.

Eating Healthy Tip #1 – Reduced Sugar

Refined sugar is a processed ingredient that gives you no nutritional benefit. These empty calories can accumulate quickly and can make you go over your calories for the day. Too many calories will eventually cause weight gain. Try to minimize foods high in sugar or opt for the sugar free versions of your favorite sweets.

Be careful of the sugars in your beverages as well. A sweetened soda has ten teaspoons of sugar. Drink diet sodas, or better yet, water. Research show that people who changed to diet beverages and water instead of regular flavored drinks lost up to 20 pounds in the first year with just this change in their lifestyle. Fruit drinks can also be high in sugars and calories so reduce these to just one eight ounce cup a day.

Eating Healthy Tip #2 Get your Protein

Have foods with protein with each meal. Protein needs more energy to digest which means burning more calories to process your meal. Sources of protein can come from eggs, beans, lean cuts of meats, fish and even tofu.

Consuming protein not only helps burn calories but helps create lean muscle mass. The more muscle mass you have the faster your basal metabolic rate. This is the rate at which your body burns calories while doing everyday normal activities including sleeping. Your metabolic rate is responsible for 60% to 70% of the total calories you burn in a day.

Eating Healthy Tip #3 – Natural is Best

Consuming foods in their most natural state has the most vitamins and nutrients. Meaning you will more vitamins and minerals from the foods in their natural state. Foods that have been processed lose much of their nutritional value and sometimes increase the fat and/or calorie content.

For example, a large apple has 110 calories, 0 fat grams, 29 carbohydrates, 5 grams dietary fiber and 1 gram of protein. However a large glass of apple juice has approximately 150 calories, 0 fat grams, 36 grams of carbohydrates and 0 grams of dietary fiber and protein. So you can see that the processed drink there are more calories and carbs and less dietary fiber and protein.

Eating Healthy Tip #4 – Select Whole Foods

While eating foods in their natural form is the best, there are occasions when you have to eat processed foods. Breads and pastas are good examples of foods that cannot come in a natural state as they don’t grow on trees or in the ground. When selecting these types of foods you should look for whole grain versions.

When foods are processed with 100% whole grains you are getting more nutritional value than foods made with processed white flour. Wheat in its natural, unrefined state has a lot of vitamins and other valuable nutrients including dietary fiber and is a great plus for your healthy eating habits.

Eating Healthy Eating Tip #5 – Variety is the Key

Have a variety of foods with lots of nutrition. There are over 40 nutrients that you need to eat each day. No one food item can give you all of these nutrients, so make your recipes varied and rich with nutrients. Do not forget the veggies and fruits with each meal. You need to get protein with each meal. Protein takes more energy to burn than fat so items high in protein are also great fat burners.

Do not forget to get your calcium needs as well with dairy items. Choose fat free and low fat foods like skim milk or fat free yogurt. Studies have shown that dieters who have 3 to 4 servings a day of low fat dairy products lost more weight than those who did not include dairy in their meals.

These are just a handful of tips to help you make small alterations to your lifestyle. By including these simple alterations you are on the road to eating healthy for life and losing weight.

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For more healthy ways to lose weight, check out these quick weight loss tips Julie is the author and creator of Exercise 4 Weight Loss where you will find lots of tips and information on exercise and weight loss.

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