Healthy Eating 101: What Is Healthy Eating?

Healthy Eating 101: What Is Healthy Eating?

Published by Emma on 26th Jun 2022

If you want to improve your diet and change your eating habits for good, then you've come to the right place! If you're wondering what exactly "healthy" eating is and why it's more important than ever, keep reading. I'm going to teach you everything you need to know about healthy eating and much more.

What is healthy eating?

Healthy eating is the practice of consuming foods that are low in fat, sugar, and salt and high in dietary fiber.

It also means balancing your food intake so that you eat more fruits and vegetables and less processed foods.

Eating healthy is not as simple as just counting calories. Many people think they can lose weight if they simply cut down on the number of calories they consume.

However, this isn't always true. The key to eating right is to focus on making wise food choices that help you reach your goals while still enjoying the foods you love.

Healthy eating does not mean starving yourself or not having any fun with food. It's about making small changes over time to gradually improve the way you eat for better health now and in the future.

Healthy eating is more than just what you eat. It's also about how you eat it and why you eat it.

The first step in healthy eating is making sure that the food you're putting into your body is the right stuff.

That doesn't mean you have to give up everything that tastes good, though!

If it makes you feel sluggish or tired or unhealthy after eating it, then you don't have to eat it again. And if there's some food that you love and want to keep eating even though it isn't good for your body (like chocolate cake or soda), then only eat small amounts of those foods instead of regular servings.

The second part of healthy eating is making sure you're using the power of mindfulness when eating: really thinking about what you're putting into your body and why so that when you bite into something delicious like a juicy burger or a warm slice of apple pie with caramel drizzled on top, your brain can tell itself "yes!" instead of "no!".

Mindfulness helps us take control over our actions instead of letting them control us—which is especially important when it comes to food because we can easily fall prey to cravings and overeating.

Why healthy diet is important?

You may have heard that diet is important for your health. But how important?

Well, according to studies, the answer is "VERY." Not only does a healthy diet lower the chances of heart disease, cancer, and diabetes—it can also help you live longer!

So what exactly is a healthy diet? It's one that focuses on fruits, vegetables, whole grains, and lean protein sources like fish and chicken. 

It's also important to limit your intake of saturated fats, trans fats, and sodium. And if you're trying to lose weight or maintain a healthy weight range? You should also watch your portion sizes.

This might not seem like much fun at first glance—but give it a try! After all… when you feel good about yourself and your body image (not to mention all the other benefits), there's no reason not to give it a try.

What are 10 ways to eat healthy?

When it comes to eating healthy, it can be a lot easier said than done. 

There are many different diets and eating plans that you can follow. Some of them are hard to stick with. Others don't give you the nutrients that your body needs. 

It is important to find an eating style that works for you and feels good. The following tips will help you eat healthier every day.

#1: Eat vegetables and fruits

Vegetables and fruits are rich in vitamins, minerals, and antioxidants. They also help your body to fight off infection by boosting the immune system.

So eat different colours of vegetables and fruits to get a variety of nutrients.

#2: Look for healthy fats

Healthy fats are essential to a balanced diet and are an essential part of the Mediterranean Diet. In general, you want to look for foods that contain monounsaturated and polyunsaturated fats, which are found in olive oil and fish.

Avoid saturated fats like butter and lard (you'll find these hidden in many processed foods) and trans fats—they raise your LDL cholesterol levels and put you at risk for heart disease. Healthy sources of healthy fats include:

  • Avocados
  • Nuts (almonds are especially good)
  • Seeds (pumpkin seeds are packed with vitamin E)

#3: Don't try to be perfect

Don't try to be perfect. What I mean is, don't beat yourself up when you make a mistake. And the same goes for others—don't be too hard on them either.

We all have bad days where we make mistakes and make choices that aren't always in our best interests or those of others.

The key is not to let those moments define us as people and to instead use them as opportunities for growth and learning.

It's also important not to make eating healthy into some sort of competition with yourself or others. If someone else's story inspires you, great! But don't let it discourage you from reaching your own goals if they're different from theirs.

#4: Reduce intake of sugar and refined carbohydrates

One of the most important things you can do to improve your health is to reduce sugar and refined carbohydrates in your diet.

Sugar and refined carbs are bad for you because they cause insulin resistance which can lead to obesity, diabetes, heart disease, and other serious conditions.

#5: Eat more fibre

Eating more fibre is one of the easiest ways to improve your health.

Fibre is found in fruits, vegetables, and grains. The different types of fibre are soluble (found in oats or beans) or insoluble (found in celery).

Soluble fibre dissolves in water and gets absorbed by the body as part of a meal; insoluble fibre passes through our digestive tract without being absorbed. Both types are important for good digestion, but it's especially important to eat foods high in soluble fibre after meals because they help prevent constipation without causing tummy pains like some other types of laxatives do.

#6: Drink water

Drinking water is the easiest and most effective way to consume more calories from a healthy source. If you want to lose weight, drink 2 litres of water daily.

Drinking water before meals can help you fill up on less food, eat fewer total calories, and lose weight faster. 

Drinking enough fluids also helps protect your kidneys from stones and other problems that may occur due to dehydration.

#7: Keep unhealthy foods out of the house

Avoiding unhealthy foods is easier if they're not in the house. Having healthy alternatives readily available can help you make better food choices, so keep healthy snacks on hand (fruit, nuts, seeds) and prepare meals that are full of nutritious ingredients (fruits and vegetables).

#8: Take your time and savour what you eat

A good way to eat healthily is to take your time and savour what you eat. 

Don't rush through meals, but instead, sit down and take a moment to enjoy each bite. 

Eat slowly and enjoy the flavours of your food—don't eat while watching TV or doing other activities which demand attention from your brain. 

The more time you devote to eating well, the more likely it is that you will feel satisfied with what you have eaten.

#9: Don't skip meals

You can cut down on your calorie intake by skipping a few meals, but it's important to eat regularly. Skipping breakfast is one of the biggest mistakes people make when looking to lose weight.

If you skip eating in the morning, you'll be ravenous by lunchtime and likely overeat—which means all those calories will still be in your body after all.

Eating frequently throughout the day keeps your metabolism going, keeps blood sugar levels steady, and prevents cravings later on.

Also, eating large portions leads to overeating and weight gain over time because we feel full faster than our bodies can process all that food (especially if we haven't eaten enough fibre). So take an appropriate amount of food for each meal or snack based on what your body needs at any given moment while being mindful not to fill up on empty calories such as fried foods or sweets instead.

#10: Avoid dieting, fad diets, calorie counting, or other restrictive eating behaviours that can lead to overeating or binging later on

Avoid dieting, fad diets, calorie counting, and other restrictive eating behaviours that can lead to overeating or binging later on.

If you are restricting your food intake for any reason—whether it be for weight loss or otherwise—be aware of the potential consequences.

Restrictive eating can lead to overeating later on due to hunger pangs and feelings of deprivation. When this happens repeatedly, it is called "binge-eating disorder" (BED).

BED can have serious psychological effects and is associated with a higher risk of depression and substance abuse disorders and increased mortality from all causes, including cardiovascular disease (CVD), compared with those without BED.

Eating healthy is an essential part of life. It's not just about what you eat but also how you prepare and enjoy your meals.

Cooking at home with fresh ingredients can be a pleasurable experience that brings your family together. When cooking at home, think about what inspires you to eat well; then use that inspiration to create delicious meals for yourself, friends, and family.

Wrapping up

You don't have to sacrifice your favourite foods to eat healthily. In fact, by incorporating some of these simple tips into your diet, you'll be on the right track to making healthy eating a part of your daily routine.