Easy Steps to Healthy Eating

You’ve probably heard the saying “you are what you eat?”

While this is true, a better way of saying it is “you are what you consistently eat”. It is the things we do, or don’t do, consistently rather than those things we do every now and then, or for a short time, that makes the biggest difference to our overall health.

One of the best things you can do for your health is to adopt healthy eating habits that can become a lifestyle, rather than trying to follow a diet.

Fortunately, healthy eating habits aren’t hard and by following our five healthy eating tips below, you’ll be well on your way to a healthier you!

Include Protein At Every Meal & Snack

You might think high protein diets are just for athletes or rapid weight loss. There’s far more to protein than just muscles however! High protein diets have also been an effective method of:

1. reducing blood pressure and preventing hypertension (1),
2. improving immune function against both bacterial and viral sources of infection (2),
3. accelerating recovery from injury and soft tissue trauma.

The best sources of protein include meat, fish, poultry, eggs, and soft cheeses. Try to ensure you consume at least 1-2 grams of lean protein per kilogram of body weight on a daily basis. Ideally this is best split over meals and snacks.

Increase Fresh Vegetable Intake

Unfortunately, most of us are well below the recommended daily intake of vegetables. Only 9% of us eat at least five serves of vegetables per day (3).

A high intake of fresh vegetables is one of the best ways to ensure health and help prevent disease. Not only do they add fibre to the diet to ensure regular movement of the bowel, but they are also jam-packed with powerful phytonutrients that can:

1. control and reduce inflammation and pain,
2. preserve and support good hormonal balance,
3. reduce the risk of cancer.

For optimum health try to emphasise non-starchy vegetables such as leafy green vegetables, squash, and cruciferous vegetables. Remember, in general, the brighter it is the greater the benefit to your health.

Limit Starchy Carbohydrates

Starchy carbs are the scourge of the western diet and our gastrointestinal health! Foods such as bread, rice, pasta, and cereals, are the express road to diabetes, metabolic syndrome, obesity, and auto immune conditions.

Emphasise whole grains, non-refined cereals, and brown rice, over their white counterparts and ensure no more than two small serves per week.

Top Up On Healthy Oils & Fats

How often do you eat nuts and seeds?

Nuts, seeds, and healthy oils, are a great way to top up on omega 3 essential fatty acids. These vital fats have been consistently associated with:

• improved cardiovascular function, lowered blood pressure, and decreased bad cholesterol,
• reductions in pain and inflammation associated with arthritis and other auto immune conditions,
• improve cognitive function and mood.

If you’ve been dodging the nuts and seeds in your cupboard don’t do it any longer, or better yet, try a high strength liquid fish oil to get your daily intake of omega 3 essential fatty acids in one easy serve.

Eat a Freedom Meal Once a Week

You know the story, all work and no play right? Occasionally you need to lash out and experience those ultra bad starchy carbs and sugar once in a while!

For some people it’s the once a week binge on pasta and ice cream, while others prefer to watch the box with packets of corn chips and bottles of soft drink. Either way, it’s important to enjoy one meal a week guilt free! These, are freedom meals.

Freedom meals aren’t a time to gorge, and often take just as much planning as a regular healthy meal. Make sure you set limits and don’t forget to get right back to healthy eating for the very next meal!