Foods that are healthy, and tips to make sure you are eating right

A healthy lifestyle includes eating healthily. This may seem dull and only for fitness freaks; however, 80% of all strokes and heart diseases are preventable simply by following a healthy eating plan. We should all, therefore, pay attention to diet.

A difficulty Americans have is that the guidelines of the United States Department of Agriculture’s Food Guide Pyramid of 1992 have been updated several times since then. Originally, the advice was to consume large amounts of carbohydrates and few proteins and fats, the value of good fats in the diet being overlooked. However, much research has been conducted over the last 40 years, with many foods having been identified as healthy for us over the long term. In America, it should also be remembered that lobby groups have been working relentlessly to protect their own interests. Research emanating from the Harvard School of Public Health and the University of Michigan seems more enlightened.

What type of foods are healthy foods?

When analyzing the various approaches to healthy eating, certain commonalities may be found. For instance, the following types of foods are generally described as being healthy options: 

• Vegetables and fruit – You should aim for 5 portions (frozen or fresh) a day.
• Lentils and beans – Good source of protein, fiber, and carbohydrates.
• Fat-free dairy – This can be milk or yogurt. These are good sources of protein, vitamins, minerals, and calcium.
• Lean protein – Eggs, fish, or meat, but not processed meats such as sausages or salami.
• High fiber whole grain foods – Brown rice, oats, barley, or whole wheat pasta or bread.
• Healthy fats – Olive oil, hemp oil, nuts, seeds, fish, and peanut butter are all good sources of healthy fats.
• Omega 3-rich foods – Oily fish is a good source of omega 3 fatty acids. Such acids help improve cholesterol levels and are good for the heart.
• Water – It is important to stay hydrated by drinking clean water, including unsweetened coffee or tea.

Tips to make sure your meals are healthy

Ideally, you should enjoy your food, but there are some foods (those with added salt, sugar, or bad fats) that you should be eating less of. What you can do:

• Reduce your portion size and rather eat several small meals than three large ones. Don’t skip any meals.
• Rather, if you want to control your intake, eat all your meals slowly. It takes the brain about 20 minutes to acknowledge satiety.
• Eating slowly, therefore, will ensure that you do not overeat while maintaining good metabolism.
• Eat your dinner sitting at the dining table rather than in front of the television.
• Only consume alcohol in moderation and be limited to a maximum of one drink a day.
• You could follow the Mediterranean diet: this would include food items such as olive oil, feta, hummus, grilled fish, fresh vegetables, and a glass of red wine.
• In between your meals, you can add snacks – not salty crisps, but fruit or nuts.
• Learn to read the nutrition labels. These labels will show whether there are artificial or unnecessary items added to processed foods.
• Preferably, you should be eating whole foods, for instance, apples rather than apple pie. Whole foods have more antioxidants and fiber than processed foods, which normally have sugar or salt added.
• Processed beverages are also loaded with added sugar. Plain water with a slice of lemon, cucumber, or even a strawberry, is much healthier. If you lack self-control, remove the temptation.
• Remove all sweets and unhealthy snacks from your home, and stop buying them. However, do reward yourself from time to time with something indulgent.
• Fruit smoothies may taste great, but be careful: fruit contains a great deal of sugar. It is better to have a smoothie made with vegetables, sweetened with some fruit. 
• Try to limit, if not completely remove gluten from your diet. This may not be easy or cheap, as gluten is found in bread, spices, processed foods like soups and instant sauces. However, gluten can abrade the digestive system as it passes through. A leaky gut is a possible result.

The bottom line

Eating healthily limits your chances of developing health issues. It may be easy to overindulge in baked goods and sweetened juices. However, this will not only be harmful to your waistline: you may also develop type 2 diabetes, heart and liver problems, increasing your chances of having a stroke. Eating healthily does not mean that there must not be an enjoyment of foods. An occasional treat is perfectly acceptable. You will have more energy and will even age better. Furthermore, you can train yourself to relish good food rather than junk food.