The foods you eat have big effects on your health and quality of life.
Although eating healthy can be fairly simple, the rise in popular “diets” and dieting trends has caused confusion.
In fact, these trends often distract from the basic nutrition principles that are most important.
Why Should You Eat Healthy?
Research continues to link serious diseases to a poor diet .
For example, eating healthy can drastically reduce your chances of developing heart disease and cancer, the world’s leading killers .
A good diet can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs .
If you participate in exercise or sports, there is no doubt that a healthy diet will help you perform better.
From disease risk to brain function and physical performance, a healthy diet is vital for every aspect of life.
Foods to Eat
Try to base your diet around these healthy food groups:
- Vegetables: These should play a fundamental role at most meals. They are low in calories yet full of important micronutrients and fiber.
- Fruits: A natural sweet treat, fruit provides micronutrients and antioxidants that can help improve health .
- Meat and fish: Meat and fish have been the major sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.
- Nuts and seeds: These are one of the best fat sources available and also contain important micronutrients.
- Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein, beneficial fats and micronutrients.
- Dairy: Dairy products such as natural yogurt and milk are convenient, low-cost sources of protein and calcium.
- Healthy starches: For those who aren’t on a low-carb diet, whole food starchy foods like potatoes, quinoa and Ezekiel bread are healthy and nutritious.
- Beans and legumes: These are fantastic sources of fiber, protein and micronutrients.
- Beverages: Water should make up the majority of your fluid intake, along with drinks like coffee and tea.
- Herbs and spices: These are often very high in nutrients and beneficial plant compounds.
Base your diet on these healthy whole foods and ingredients. They will provide all the nutrients your body needs.
Foods to Avoid Most of the Time
By following the advice in this article, you will naturally reduce your intake of unhealthy foods.
No food needs to be eliminated forever, but some foods should be limited or saved for special occasions.
These include:
- Sugar-based products: Foods high in sugar, especially sugary drinks, are linked to obesity and type 2 diabetes .
- Trans fats: Also known as partially hydrogenated fats, trans fats have been linked to serious diseases, such as heart disease .
- Refined carbs: Foods that are high in refined carbs, such as white bread, are linked to overeating, obesity and metabolic disease .
- Vegetable oils: While many people believe these are healthy, vegetable oils can disrupt your body’s omega 6-to-3 balance, which may cause problems.
- Processed low-fat products: Often disguised as healthy alternatives, low-fat products usually contain a lot of sugar to make them taste better.
While no food is strictly off limits, overeating certain foods can increase disease risk and lead to weight gain.
Optimal health goes way beyond just nutrition. Exercising, getting good sleep and minimizing stress is also crucial.
