Eating Healthy - Here's How!

Avoid Eating Disorder - Eating Disorder Treatment is best treated with a healthy eating plan.

Determining if your diet is healthy enough
Everyone wants to eat a healthier diet, but it can sometimes be difficult to know if your diet is healthy enough.  There are a number of factors that go into creating a healthy diet, and it is important to evaluate the current state of your diet before embarking on a plan for healthier eating.

There are several questions you should ask yourself when evaluating the healthiness (or lack thereof) of your current eating plan.  These questions include:

Do I eat a wide variety of foods?

Variety is one of the most important hallmarks of a healthy diet, since no one food contains all the nutrients needed by the human body.  It is important to eat foods from all the major food groups, including grains and breads, fruits and vegetables, milk and dairy products, meats, beans and nuts.

If you find yourself avoiding some food groups, such as vegetables for instance, it may be time to look for a healthier diet.

Do I recognize the importance of cereals, breads and other grain products?

Eating a wide variety of grain based products is important to a healthy diet.  Grains and cereals contain a large number of important nutrients, including high levels of dietary fiber.

It is important to choose whole grain products as often as possible, since whole grain products like wheat bread contain more nutrients than more refined white bread and similar products.  When eating cereal, it is a good idea to choose whole grain varieties, or those that are enriched with vitamins and minerals.

Do I eat lots of fruits and vegetables?

Many people do not eat sufficient servings of fruits and vegetables every day.  Most experts recommend eating between 5 and 9 servings of fruits and vegetables every day, roughly equivalent to 2 cups of fruit and 2 ½ cups of vegetables.

When shopping for vegetables and fruits, it is important to choose a good variety of dark green, dark red, orange and yellow varieties.  That is because different colored fruits and vegetables contain a variety of different nutrients, including vitamin C, vitamin A and beta carotene.

Do I eat a good breakfast every morning?

Breakfast, or the absence of it, is often a good indicator of the state of your diet.  If you rush out of the house every morning and grab a donut at the local convenience store, chances are your diet can use some work.  A healthy breakfast provides a foundation for the rest of the day, helps you avoid cravings and provides much needed nutrition.

Do I choose low fat foods over higher fat alternatives?

This is also an important question to ask yourself.  Low fat alternatives are available for a variety of products, including milk, cheese, meats and more.

One part of following a healthy, low fat diet is avoiding prepared foods whenever possible, since prepared foods tend to have higher amounts of fat and sodium than fresh foods.

It is also important to control the amount of fat that is added at the table.  Adding things like butter, sour cream and heavy sauces is a sure way to ruin an otherwise healthy meal.  Even healthy foods like salads can be sabotaged by the addition of high fat salad dressings.  Try using lower fat alternatives like flavored vinegars instead.

Do I drink plenty of water?

Drinking plenty of fresh, pure water is important to maintaining a healthy body and a healthy lifestyle.  Water is important to maintaining optimal levels of health. 

If you think you need more water, try substituting water for less healthy beverages like soda and coffee.

Am I able to maintain my optimal body weight?

Gaining weight without trying to is often a sign of a poor diet.  Following a healthy diet, and getting plenty of regular exercise, is the only way to lose weight and keep it off.

Do I limit the amount of salt, sugar, alcohol and caffeine in my diet?

While all of these elements are fine in moderation, excessive amounts of any of these four can indicate a serious problem with your diet.  It is important to limit the amount of unhealthy elements in any diet.

Variety – your key to a healthy diet

It has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet.  No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet.

Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods.  In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat, dairy products, fish and poultry.  There is no need for boredom to set in when pursuing a healthier lifestyle.’

The key to enjoying a variety of foods while eating healthy is to plan meals carefully and be sure to use the many varieties of foods that are available.  Using a combination of fresh fruit, vegetables, meats and whole grains, it is possible to create a fresh, exciting and healthful meal every day of the week.

Nutritionists often stress the importance of a varied diet, both for nutritional and psychological reasons.  A varied diet is essential for good health, since different types of foods contain different types of nutrients.  And following a varied diet is important to your psychological well being as well, since feeling deprived of your favorite foods can lead you to give up your healthy lifestyle.

It is much better to continue eating the foods you like, but to eat them in moderation.  Instead of giving up that juicy bacon, for instance, have it as an occasional treat, perhaps pairing it with an egg white omelet instead of a plateful of scrambled eggs.  As with everything else in life, good nutrition is a tradeoff.

It is important for everyone to eat foods from the five major food groups each and every day.  The five food groups identified by the USDA include grains, vegetables, fruits, milk and dairy and meat and beans.  Each of these food groups contains specific nutrients, so it is important to eat a combination of these foods to ensure proper levels of nutrition.

Of course simply choosing foods from the five food groups is not enough.  After all a meal from the five food groups could include cake, candied yams, avocados, ice cream and bacon.  Although all five food groups are represented, no one would try to argue that this is a healthy day’s menu.  Choosing the best foods from within each group, and eating the less healthy foods in moderation, is the best way to ensure a healthy and varied diet.

For instance, choosing healthy, lean meats is a great way to get the protein you need without consuming unnecessary fat and calories.  And removing fat and skin from chicken is a great way to eliminate extra fat and calories.

When choosing breads and cereals, it is usually best to choose those that carry the whole grain designation.  Whole grains, those that have not been overly refined, contain greater nutritional qualities and fewer sugars.

In addition, many grains and cereals are fortified with additional vitamins and minerals.  While this vitamin fortification is important, it should be seen as a bonus, not as a substitute for a proper diet.  Many foods are supplemented with important nutrients such as calcium (essential for strong bones and teeth) and folic acid (important in preventing birth defects).

Substituting healthier foods for less healthy ones is a cornerstone of a healthy diet.  For instance, substituting lean cuts of meat for fattier ones, and substituting skinless chicken or turkey breast for less healthy drumsticks, is a great way to maximize nutrition without sacrificing good taste.

No matter what your reason for following a healthy diet, or what your ultimate fitness goals may be, you will find that a good understanding of nutrition will form the basis of your healthy diet.  Understanding how the various food groups work together to form a healthy diet will go a long way toward helping you meet your ultimate fitness goals.  Whether your goal is to run a marathon, lose ten pounds or just feel better, knowledge is power, and nutritional knowledge will power your diet for the rest of your life.