You Are What You Eat

Have you ever been told that you are what you eat? Did you know that your health is directly related to your eating habits? It is crucial to your overall well-being to eat a healthy diet rich in fruits, vegetables, whole grains, and lean protein. This can also help protect you against chronic diseases and support your healthy body functions.

Why Does Eating Healthy Matter?

A healthy diet can help you control any chronic disease(s) that you may have. It helps to support your regular bodily functions. But why does eating healthy really matter? Let’s look at why this matters:

• Disease Prevention – A balanced diet can significantly reduce the risk of developing chronic diseases like heart disease, type 2 diabetes, and even some cancers.
• Energy and Vitality – Healthy eating provides the body with the necessary nutrients it needs to maintain energy levels, support brain function, and enhance overall vitality.
• Healthy Weight Management – A balanced diet, combined with regular physical activity, can help an individual to achieve and maintain a healthy weight.
• Improved Mental Health – Poor nutrition can negatively impact mental health, while a healthy diet can contribute to better mood, focus, and cognitive function.
• Stronger Bones and Teeth – A diet rich in calcium and other essential nutrients is vital for maintaining strong bones and teeth.
• Healthy Digestion – Consuming enough fiber through fruits, vegetables, and whole grains supports a healthy digestive system.
• Boosted Immunity – A diet rich in vitamins and minerals helps strengthen the immune system, making the body better able to fight off infections.

What Makes Up a Healthy Diet?

A healthy diet can include many things. These include fruits and vegetables, whole grains, lean protein, healthy fats, drinking plenty of water, and limiting processed and unhealthy foods. But how do you follow a healthy diet? The National Health Service states that there 8 steps that you can follow to have a healthy diet. This includes:

1. Base your meals on higher fiber starchy carbohydrates – This should make up 1/3 of the food you eat.
2. Eat lots of fruits and vegetables – It is recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried, or juiced.
3. Eat more fish, including a portion of oily fish – Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish (salmon, trout, herring, sardines, pilchards, or mackerel).
4. Cut down on saturated fat and sugar – Try to eat less saturated fat and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish, and avocados. Regular consumption of foods and drinks that are high in sugar increases your risk of obesity and tooth decay.
5. Eat less salt – No more than 6g a day for the average adult. Eating too much salt can raise your blood pressure. Approximately ¾ of the salt you eat is already in the food when you buy it (breakfast cereals, soups, breads, and sauces).
6. Get active and be a healthy weight – Regular exercise may help reduce your risk of getting serious health conditions. It is also important for your overall health and well-being.
7. Do not get thirsty – It is recommended that you drink 6-8 glasses every day.
8. Do not skip breakfast – A healthy breakfast high in fiber and low in fat, sugar, and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A healthy diet helps protect you against many chronic noncommunicable diseases, such as heart disease, diabetes, and cancer. Eating a variety of foods and consuming less salt, sugars, and saturated and industrially produced trans-fat are essential for a healthy diet.

How Do I Start?

By asking that question, you are taking the very first step towards a healthier lifestyle. You have made that choice, and now what is the next step? The next step may look like:

• Prioritizing Whole, Unprocessed Foods – Choose whole foods, limit processed foods.
• Focus on Nutrient-Rich Foods – Eat a variety of fruits and vegetables, choose whole grains, include lean protein sources, and do not forget healthy fats.
• Hydrate Regularly – Drink plenty of water and limit sugary drinks.
• Practice Portion Control – Be mindful of your portion sizes and read food labels.
• Make Gradual Changes – Do not try to overhaul your diet overnight. Focus on what you can add rather than what you cannot have. Be patient and kind to yourself.
• Plan Your Meals – Helps you make healthier choices and avoid impulsive eating.
• Cook at Home – Allows you to control the ingredients and portion sizes.
• Find Healthy Snacks – Keep healthy snacks on hand to avoid reaching for unhealthy options when you are hungry.
• Get Regular Physical Exercise – Combine a healthy diet with regular exercise for optimal health and well-being.
• See Professional Guidance – Consult a registered dietitian or other qualified healthcare professional.

Another way to get started with healthy eating is by joining a healthy eating challenge. This will not only engage motivation to eat healthy, but it can also be competitive.

Reading Food Labels

When trying to eat healthy, you should be reading the nutritional facts on each food item that you consume or purchase. Food labels can help to provide essential information about the nutritional content and ingredients of a product. Here are some simple ways to help you interpret food labels:

• Serving Size and Servings per Container – The serving size is the amount of food specified on the label. The number of servings per container indicates how many servings are in the entire package. Pay close attention to these values as they affect the nutritional information listed.
• Nutrition Facts – You will find the total number of calories, amount of saturated and trans-fat, how much cholesterol is in a serving, amount of salt, total carbohydrates (including fiber and sugars) for a serving, and amount of protein per serving.
• Vitamins and Minerals – The label will list the percentage of the Daily Value (DV) for selected vitamins and minerals.
• Ingredients List – The list of ingredients is usually in descending order by weight. This will help you identify potential allergens or ingredients you may want to avoid.
• Additional Information – Look for claims such as “low-fat,” “low-sodium,” or “whole grain” to understand the nutritional profile of the product. Check for symbols indicating organic, kosher, or gluten-free products.
• Additional Tips – Pay attention to the serving size and adjust the nutritional information accordingly if you eat more or less than the specified amount. Compare labels to make informed choices about healthier options. Be cautious of misleading claims or “health foods” that may not be as nutritious as advertised. Consider your dietary needs and preferences when evaluating the nutritional content of a product. Use the “10-10-5” rule, where you aim for less than 10 grams of saturated fat, 10 grams of sugar, and 5 grams of fiber per serving.

Keeping a Food Diary

Recording and keeping a log of everything you eat can be intimidating, but it can also be a healthy option for you. When you write everything you eat down in a food diary, you can see exactly what you eat and how much of it you consume. Sometimes, it is mind-blowing to see what your diet looks like throughout a normal day. This will allow you to cut out certain foods to help you eat healthier, as well. To start a food diary, you must record everything you eat and drink. Here are some steps that you can take to start a food diary:

1. Choose Your Method – Whether you choose a paper journal, digital journal, or spreadsheet, you are still logging your daily diet.
2. What to Record – Food and drink, portion sizes, time and location, activities and emotions while eating, and your hunger and fullness level (1-10 scale).
3. Tips for Success – Record immediately, be consistent, be honest and accurate, analyze your journal, consider your goals, and find a method that works for you.

Conclusion

Eating healthy can be fun! It is amazing that watching your diet and making healthy choices can help with your chronic disease(s). It can also help with your bodily functions. When eating healthier, you want to watch how much starch, carbohydrates, and fats you consume. Keeping a food diary will help with this and allow you to examine exactly what you put in your body. Reading all the food labels of the food you consume will help you realize what you consume because you are what you eat.