“People who love to eat are always the best people.” – Julia Child
Our food choices can be affected by any number of things. From recommendations from friends about new recipes, to social media showing off the latest hip restaurants and the trendiest mouth-watering treats. In a perfect world, you would be able to try all of these foods with no consequences to your health. But in reality, watching what we eat is an essential part of staying fit and healthy.
Thankfully, you don’t need a fancy new fad diet to eat healthy.
Our food choices can be easily influenced thanks to how social media has changed how we share our food experiences, from restaurant reviews to homemade recipes. With today’s fad diets, here are some simple strategies you can do to maintain a healthy diet.
It’s not always about the amount of food you eat, it’s what and how you eat those matters. One of the most emphasized parts of a healthy diet is the consumption of whole food or unprocessed food.1 The more they are in their original, unprocessed form, the better. Examples are:1,2
- fresh fruits and vegetables
- whole grains (brown rice, oats)
- lean meat (chicken, beef, fish)
- eggs
- fresh or pasteurized milk
Increase your intake of dietary fibers. Food such as fruits, vegetables and whole grains are a good source of fiber.3 Fiber can help you feel full earlier, and it can help improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.4
Cut back on added sugar:3,5 This may be difficult especially when you have a sweet tooth but you can start by limiting intake of sweetened beverages as most contain high amounts of added sugars such as cane juice, corn syrup, dextrose, and fructose. Opt for freshly made smoothies, instead of sweetened sodas, artificial fruit juice and milk teas. Table sugar, maple syrup, and honey are also considered added sugars.
If you still can’t get over your sweet tooth, a better alternative would be plant-derived noncaloric sweeteners such as stevia, which is locally available. These are less processed and more similar to their natural form. However, not all non-sugar sweeteners are good for you. The best way to go is to opt for drinking water after every meal.
An added tip: if you love chocolate, it’s time to switch to the dark side – meaning the dark chocolate variant. Dark chocolates contain less sugar and higher amounts of cocoa solids compared to white and milk chocolate. Cocoa contains flavanols which are beneficial in improving your blood flow, in turn lowering blood pressure, preventing heart diseases and may even improve brain function.6
In a foodie’s world, the belly may rule the mind. However, healthy eating doesn’t have to be complicated. Making sure you consume whole food, upping fiber intake, being mindful of your sugar intake, and sticking to drinking water are simple yet impactful choices that promise not just immediate satisfaction, but also long-term well-being.
References:1. Healthline. 2021. Healthy Food vs. Highly Processed Food: What to Know. Available at https://www.healthline.com/nutrition/junk-food-vs-healthy-food. Accessed April 2024 2. Centers for Disease Control and Prevention. 2023. Healthy eating for a healthy weight. Available at https://www.cdc.gov/healthyweight/healthy_eating/index.html. Accessed April 2024 3. Centers for Disease Control and Prevention. Reviewed 2022. Healthy Eating Tips. Available at https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html 4. American heart association. Reviewed 2021. Whole Grains, Refined Grains, and Dietary Fiber. Available at https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber. Accessed April 2024 5. John Hopkins Medicine. Facts about sugar and sugar substitutes. Available at https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes. Accessed May 2024 6. Cleveland clinic. 2022. Dark Chocolate health benefits. Available at https://health.clevelandclinic.org/dark-chocolate-health-benefits. Accessed May 2024
