There is probably no other topic besides politics and religion that have so many people disagreeing on the fundamentals as the topic of eating healthy. If you want to stay healthy, however, there is one important thing to remember.
Most importantly, exercise is always secondary to diet. The fewer calories you eat, the more weight you’ll lose. The more calories you eat, the more weight you’ll gain, and the more exercise you’ll need to do.
For example, if you eat a Big Mac meal with medium fries and cola, you’ll be consuming 1080 calories. In order to burn that off, you’d have to run at least 60 minutes.
Instead of having to exercise that much for just one meal, you can choose to eat healthier. This is great not just for your weight, but also your health in general.
So let’s look at the top 7 healthy eating tips you can use every day.
#1 Carbs are good – as long as they’re starchy
Carbohydrates have received a lot of bad press over the last few decades. However, they don’t deserve it at all.
Carbohydrates are actually great for you, as long as you choose the right type of carbs: starchy and wholegrain.
The good varieties of carbohydrates are whole grain bread, rice, pasta, and cereals, as well as potatoes with the skins on.
In fact, it’s recommended that you include a starchy food with every main meal. Just make sure the preparation method doesn’t add too much oil (such as bread with butter and pasta with creamy sauce).
#2 Eat a lot of fish
Fish is a great food. It has a lot of protein, vitamins, and minerals. In order to stay healthy, you should be eating at least two portions of fish every single week. You should also make sure to include oily fish as well—at least one portion per week.
Oily fish includes salmon, fresh tuna, herring, and trout, while non-oily fish includes cod, canned tuna, and haddock.
#3 Eat less saturated fat
Yes, fats can be good, but that’s only for unsaturated fat. Saturated fat is fine too, but men should consume no more than 30 grams per day. For women, it’s no more than 20g per day, while children should have less than that.
The saturated fats you’re likely to eat is normally found in hard cheese, sausages, cream, etc. However great they are to taste and eat, they’re not very good when it comes to your health.
You don’t have to eliminate them from your diet (and you shouldn’t), but you should make sure you limit how much saturated fat you eat every day.
#4 Eat much less sugar
Sugar is increasingly being seen as one of the biggest threats to our health today. Generally, there are natural sugars (which are good) and added (or free) sugars, which serve no nutritional value.
Unfortunately, a lot of foods contain high amounts of added sugar. These include soda, alcohol drinks, sweet breakfast cereals, juice, low-fat foods and many more.
To educate yourself on the sugars, always check the label. Men should be eating no more than 37.5 grams (9 teaspoons), while women should be eating no more than 25 grams (6 teaspoons) of added sugar per day.
#5 Eat your fruit and vegetables
Based on standard recommendations, you should be eating at least 5 portions of different types of fruit and vegetables each day.
In this way, you should be including a fruit and vegetable portion in every meal, as well as in your snack. This means that, whenever you’re eating anything, there should be a fruit or vegetable included in that meal or snack. And, no, juice and smoothies don’t really count.
What you need are fresh, whole fruits and vegetables.
#6 Drink lots of water
One way to avoid feeling hungry and tired at the end of the day is to drink lots of water. Most governments around the world recommend 6-8 glasses of water every day, which is about 2 liters or half a gallon.
Drinking teas and other non-alcoholic drinks count towards this minimum, but water is always much better.
When the weather is warmer, such as in the spring and summer, you should be drinking more water. In general, you should always have water near you in the warmer weather and drink constantly throughout the day.
#7 Always eat your breakfast
Eating a healthy breakfast is a crucial part of having a healthy, balanced daily diet. The word ‘healthy’ there is quite important—pancakes with sausages, greasy eggs and lots of bacon may sound delicious, but it isn’t really healthy. Instead, you can enjoy whole grain bread or wholegrain, non-sugary cereal with sliced fruit (banana, strawberry, etc.) for a filling breakfast.
People who eat a healthy breakfast every day are actually less likely to be overweight. If you start your day off right, you can have much better health.
With these 7 top healthy eating tips you can use every day, you’ll be well on your way to being more healthy and feeling better, more energetic, and more positive.