A goal that we should all prioritize this year, is eating healthy. I know that most people can agree with this idea that eating healthy becomes less of a priority the older you get. Despite this, the fact still remains that what we eat and put into our bodies matters. This varies from, the food we consume, to alcohol consumption, smoking cigarettes, and vaping.In this blog post I will discuss 5 simple ways to eat healthy.
Why is Eating healthy is important
The first thing to understand about eating healthy is that it has many benefits. For example, the best way to managing body weight is by eating healthy. According to the NHS, the key to a healthy diet is to eat the right amount of calories for how active you are. A person who lives a sedentary lifestyle is described as someone who is generally physically inactive. This can be due to many factors such as lack of exercise space, the increased use of television or video games. Another factor seen post-COVID is a rise of people working from home. This means that they may be moving less in their everyday life.
For an individual who lives a sedentary lifestyle, the calories you consume would need to match with how active you are. If you are consume a lot of calories but are inactive this may lead to a lot of health issues. Kokten et al (2011) argued that Immoderate calorie intake coupled with a sedentary lifestyle are major determinants of health issues and inflammatory diseases in modern society. The focus on this post will be on the 5 simple ways to eat healthy.
1.Eat plenty of Fruit and Vegetables
The first thing that you can immediately start doing is eating plenty of fruit and vegetables. I don’t know how many times I was told as a kid to eat my vegetables or I wouldn’t be allowed to have my dessert. You all have probably heard that you should eat your recommended 5 a day. But how many of us actually eat our fruits and vegetables.
There are many ways that you can incorporate your 5 a day (or more) in your everyday life. Firstly, you can start by buying more fruits, there are many different kinds that you can choose from, granted that you are not allergic. I carry an apple for my midday snack. Another option cab be eating a banana with your cereal or adding blueberries to a yogurt. Have fun with it. Make it enjoyable.
For your vegetables, if you are struggling to get fresh vegetables, the frozen ones will do just fine. The way that you can measure that you are eating enough vegetables is by making sure your vegetables are the largest portion on your plate.
2.Do not skip breakfast.
I know that I’ve probably lost a few people on this point. Breakfast, the older you get, just becomes that meal of the day, that many people skip. I’ve heard people tell me, that they just don’t eat in the morning. Another reason for skipping breakfast, may be because you are fasting or in a intermittent fast. Of course, at the end of the day it goes down to preference.
But, a healthy breakfast which is high in fibre, low in fat, sugar and salt is very essential. It can form part of a balanced diet, and can help you get the nutrients that you need according to the NHS.
For my breakfast, I usually opt for oatmeal. I like mine a bit bland. But I can attest to the fact that when I eat oatmeal in the morning, it leaves me feeling satiated for a long time. There are many ways to make your oatmeal fun and delicious. I’ve seen many recipes for overnight oats which I am looking forward to trying myself. So as part of healthy eating, try not to skip your breakfast in the morning.
3. Drink plenty of Fluids.
I know that I am guilty of this one. I forget during the day to keep hydrated and drink water. But another way that you can start eating healthy and being healthy is by drinking plenty of fluids to avoid being dehydrated. The recommendation is 6-8 glasses a day. This includes non-alcoholic drinks like tea or lower sugar drinks. However, try to drink as much water as you can. Of course, make sure to avoid sugary and fizzy drinks as they are high in calories and can contribute to tooth decay.
4. Eat High Fibre Food
Do you know that in the UK, the recommendation for fibre intake is 30g. I have a challenge for you. Try to monitor your fibre intake, honestly, and you will be shocked at the results. Many people do not eat enough fibre.
We need fibre in our diet, as there is strong evidence that suggests that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer (NHS). In addition to this, choosing high fibre foods can also make us more fuller which helps with digestion and constipation. I found personally, in the past that Weetabix Cereal has aided massively to my digestion and prevented constipation.
There are many ways that you can add fibre to your diet. This can include; high fibre cereals, beans, lentils, salads. Oh and of course, making sure that you are eating your vegetables (choose from a variety).
For more information on how to eat a diet high in fibre. Visit (NHS Website) with a step by step guide on high fibre foods that you can incorporate in your diet.
5. Eat healthy and Stay Active
I know that this list looks at the things that you can eat to help you to be healthy. But being active is actually very important part of eating healthy and being healthy. You need to make sure that you are moving your body and exercising during the week. This can happen in a lot of different ways. Some people, going to the gym is how they keep active and fit. Remember though, the NHS recommends at least 150 minutes of exercise a week.
There are many other ways to move your body. This can come in the form of taking regular walks, doing house work and chores, cycling, your commute to work and more. Instead of driving to work, if your workplace is at a walk-able distance, you can opt for that instead. For other people, taking a morning jog is what works for them. Whatever it may be. The goal is to make sure that you are getting active.
How does a healthy eating plate look like?
For further guidance on what a healthy eating plate looks like. This guide was created by Harvard University, which gives you an idea on what a healthy eating plate would look like.
Disclaimer
The information on this article ‘5 Simple Ways of Eating Healthy’ followed the NHS UK guideline on eating healthy. For more information visit this link. For any dietary concerns and health information make sure to consult your GP and a qualified health care professional.
