Healthy eating doesn’t have to be complicated – you simply need to switch to healthier food and beverages. The key to healthy eating is to eat the right amount of calories.
If you consume more than your body can burn or needs, you will gain more weight because your body stores the energy it can’t use as fat. Of course, you will also lose weight if you consume too little calories.
If you are really looking for how to eat healthy food everyday, you should start eating smart by consuming fruits and whole grains, vegetables, low-fat dairy and lean protein. In simple term, you need to eat foods packed with nutrients you need without the solid fats and added sugar.
Most adults are consuming more calories than they need and increasing weight in the process. The recommended amount of calories for men per day is 2,500 calories while it is recommended that women should eat around 2,000 calories a day. So don’t go beyond the border.
What is healthy eating?
When it comes to eating healthy food everyday, it is not about strict limitations, depriving yourself of your favorite foods or staying unrealistically thin. Rather, it is about having more energy, feeling great, boosting your mood and improving your health.
Healthy eating does not have to be something difficult to do, because if you are overwhelmed by the conflicting diet and nutrition advice out there, it may be hard to eat healthy food everyday. For every expert who tells you a certain food is perfect for you, you will find another saying the opposite.
The truth is that certain foods or nutrients provide beneficial effects on mood, but the overall diet pattern is vital. The foundation of a healthy diet is to replace processed foods with healthy foods. Eating food that is as nature made it can make a big difference to how you look, think and feel.
When you were a kid, eating was simple, but as an adult, eating healthy doesn’t seem straightforward. Between the diet fads, a rotating roster of superfoods and gourmet trends, healthy eating has gotten really complicated.
Actually, you can eat healthy on a budget if you are not financially buoyant. But the most important thing is to stick to the basics. Which you can easily do with the following tips.
Healthy eating: how to eat healthy food everyday
1. Base your meals on higher fiber starchy carbohydrates
You actually need to make starchy carbohydrates the base of the food you consume. Make starchy carbohydrates one-third of your meal. Some of the best carbohydrates include cereals, pasta, bread, potatoes and rice.
Choose whole grain or high fiber varieties, like brown rice, potatoes with skins on or pasta. They are packed with fiber than white or refined starchy carbohydrates and can make you feel full for longer.
In your main meal, try to include at least one starchy food. Most people think starchy foods are fattening, but that is not true with real carbohydrates. It’s only processed carbohydrates that are fattening. In fact, these healthy fats to eat are excellent for your health.
2. Eat a Mediterranean diet
You should be eating like a tourist in Greece. A plate of fresh vegetables and grilled fish along with a glass of wine is not only delicious but also healthy. All the heart-healthy fats, antioxidants and minerals in Mediterranean foods such as olive oil, feta and hummus can help you lower the risk for heart disease.
3. Check the nutritional label before you purchase
The front of any product is all about advertisement. If you want to see the nutritional label, just flip it around. The more ingredients, the more likely it has undergone processing machines where artificial ingredients have been mixed. So it makes sense to find out if the product you are buying has unnecessary ingredients that are not healthy.
4. Eat lots of vegetables and fruit
It is recommended to eat at least 5 portions of vegetables and fruit every day. They can be frozen, canned, juiced, dried or fresh. You can chop a banana over your cereal breakfast, or swap your favorite mid-morning snack for fresh fruit.
A portion of fresh, frozen or canned vegetables and fruit is 80g while a portion of dried fruit is 30g. A 150ml glass of fruit juice, smoothie or vegetable juice also counts as one portion, but you can limit the amount you consume to a glass per day because they are sugary and can damage your teeth.
5. Consume more fatty fish
Fatty fish are packed with not only protein, minerals and vitamins, but also with healthy fats. Eat at least 2 portions of fish a week, including at least 1 portion of oily fish.
Fatty fish are high in omega-3 fatty acid, which may help you prevent heart disease. Some of the fatty fish include:
Other fish include:
It can be fresh, canned or frozen, but remember that smoked and canned fish can be high in sodium (salt).
6. Eat whole foods – foods you could grow
An egg comes from a hen, a potato from the ground. But where did Pop-tart come from? You will get the most benefits from unprocessed, whole foods. Processing takes out nutrients like fiber and antioxidants.
The worst thing about processed foods is that they packed extra sugar and sodium. There is nothing wrong with eating processed food occasionally, but if you are trying to eat healthy foods everyday, eat only minimally processed foods occasionally.
7. Eat crunchy foods
Eat snacks that give you big, satisfying crunch like nuts, snap peas and apples. So stop eating chips.
8. Cut down on sugar and saturated fat
You need fat in your diet, but you should pay attention to the type and amount of fat you are eating. The two main types of fat include saturated and unsaturated fat. When you consume too much-saturated fat, it can increase the amount of cholesterol in the blood, which can increase the risk of developing heart disease.
For men, saturated fat should not be more than 30g a day while it should not be more than 20g for women a day. Children below the age of 11 should consume less saturated fat than an adult. However, a low-fat diet is not good for kids under 5.
Examples of saturated fat include:
- Fatty cuts of meat
- Hard cheese
Try to cut down on the saturated fat you consume and choose healthy fats including spreads, avocados, oily fish and vegetable oils. When you are having meat, eat lean cuts and cut off any visible fat. Be sure to eat fat in a small amount.
You can increase the risk of tooth decay and obesity if you are eating too much sugar. Sugar drinks and foods are high in energy and you can gain weight if you consume too much of it. Your tooth can also decay if you consume sugar, especially between meals.
You should cut down free sugar like sugars added to drinks and foods, or found naturally in honey, smoothies, unsweetened fruit juices and syrups. Several packaged foods and drinks are surprisingly high in free sugars.
Try to avoid or reduce consumption of the following foods because they contain free sugar:
- Sugary breakfast cereals
- Sugary fizzy drinks
- Sweets and chocolate
- Pastries and puddings
- Alcoholic drinks
Always check the label of any product you are buying. If the sugar content is more than 22.5g of 100g, it is high in sugar. You can buy products with 5g or less sugar. Here is how to cut down sugar?
8. Eat more mindfully
Try to savor every bite when you are eating. Aside from the first few bites that you will enjoy the most, there is always the toning down of taste bud after the first few bites. It takes our brains about 20 minutes to realize your stomach is full that is why you should eat slowly, to avoid overeating.
9. Drink more water
Water makes your body function properly and help you to avoid overeating. Sometimes when you feel hungry, you are actually thirsty. So there is no harm in sipping a glass of water.
10. Don’t skip meals
Eating regularly throughout the day will keep your metabolism running at full speed and prevent dips in your energy. This will also keep you focused and alert, and help keep your weight steady to prevent overeating. It is recommended to eat every 3-4 hours. Be sure not to eat a large meal at a time.
If you are not getting energy from carbohydrates or healthy fats, your blood sugar levels may dip and lead to you feeling fatigued and sluggish. So don’t let yourself hungry.
11. Don’t skip breakfast
Breakfast is one of the most important meals you shouldn’t skip. Unfortunately, some people skip breakfast because they believe it will help them lose weight.
If you want to enjoy your breakfast, you can start your morning with ginger. Healthy breakfast low in sugar, salt and fat and, high in fiber can form part of a balanced diet and can provide you with the nutrients that will keep you healthy.
Semi-skimmed milk with wholegrain and fruit sliced on top is delicious and healthier breakfast.
12. Keep healthy snacks handy
It makes sense to have a snack in between your meal. When you go too long without eating between meals, it is hard to go into the next meal in control and not overeat. You have to make your inter-meal nibbling stay on track by eating healthy snacks.
You can keep healthy energy-boosting nibbles in your gym bag or non-perishable goodies in your desk drawers. You can equally keep a bowl of fresh fruit on the kitchen counter if you want to take snacking to the next healthy level.
The snacks that are high in fiber, protein and complex carbohydrates will provide you with the energy you need to get through the day and also keep you satiated from one meal to the other. Try to avoid snacks high in refined carbs and sugar because they can spike up your blood sugar and cause you to feel more tired.
13. Choose real fruit over fruit flavor
When you see flavor on the label of a food, it shows that the food is stripped of its real taste. You can never replace real fruit with flavor because fruit flavors are not as healthy as real fruit.
14. Eat dinner at a table
Most people hardly sit to eat dinner. The less stressed and distracted you are when you are eating dinner, the more efficiently your body absorbs nutrients. If your TV is the problem, turn it off when you are eating your dinner and keep your phone away.
15. Don’t assume all smoothies are healthy
A smoothie contains only fruit juice and fruit is essentially dessert. Smoothies can be a healthy meal if you are using vegetables in addition to the fruits, and high-fiber, high-protein ingredients like chia seeds and almond milk.
Unfortunately, most smoothies, especially those bought from stores tend to contain a high amount of sugar. In fact, most of them contain more than 50g of sugar. That is why it makes sense to make smoothies yourself. You could also double check the ingredient list of smoothies you buy from stores to avoid consuming too much sugar.
16. Choose unprocessed meat
When you eat meat that has been processed into stripes, sausage or slices, you are consuming sodium and preservatives rather than healthy nutrients. It makes sense to stick to meat cuts straight from the butcher.
17. Be careful with beverages with lots of added sugar
Bursting with energy! Brimming with vitamins! Store shelves are filled with colorful and cleverly named beverages that sound healthy but are just sweetened water. Never be fooled by the labels. If it is not plain water or regular tea or coffee, it is a treat. If you are looking healthier beverage, try mint or lemon iced tea or sparkling water with a splash of juice.
18. Cook at home
When it comes to healthy eating, nothing comes close to cooking at home. You can cook many healthy foods without spending too much time. The result is worth your effort. When you cook yourself, you can select the ingredients you want in it and be conscious of your choices.
19. Create a meal plan
If you truly want to eat healthy food everyday, a weekly meal plan will not only help you but also save money and time. Creating a meal plan can be daunting, but if you want to make it easy, comment and subscribe below this article and we will send you our “Self New Year Challenge,” which contains 40 recipes and workouts to stay healthy.
20. Turn one meal into many
Try to plan for your leftovers. If you don’t like cooking every time, why not stretch that dinner to get you through lunch a couple of days?
The bottom line
When it comes to healthy eating, think nutrient-rich food rather than sweet bad foods. Let your food be packed with fiber, minerals, vitamins and other nutrients, and lower your calorie intake. Making a smart choice can keep you healthy.
Are you still looking for how to eat healthy food everyday? The above guide will help you eat healthy food everyday. Just be smart with your choice to stay healthy, be physically active and manage your weight.