Eating a healthy diet is crucial for optimal health, but where do you start? Let’s cover some nutrition basics.
Nutrient density is key. When you think of healthy eating, your mind may jump to calories, but nutrients like protein, carbs, fat, vitamins, and minerals are what your body needs to thrive. Nutrient density refers to the amount of nutrients in a food compared to the calories it provides. Not all foods are created equal – while a candy bar may be high in calories, it may lack nutrients. Similarly, “diet-friendly” foods may be low in calories but also low in nutrients. It’s important to prioritize foods that are high in nutrients, such as vegetables, fruits, nuts, seeds, beans, fatty fish, and eggs, even if they are high in calories.
Dietary diversity is also crucial. Eating a variety of foods supports your gut bacteria, promotes a healthy body weight, and protects against chronic disease. It can be challenging for picky eaters, but introducing new foods one at a time and increasing exposure can help. Research shows that the more you’re exposed to a food, the more likely you are to grow accustomed to it.
Macronutrients – carbs, fat, and protein – are the main nutrients you get from food. Meals and snacks should be balanced between the three. Adding protein and fat to fiber-rich carb sources makes dishes more filling and satisfying. Counting macros isn’t necessary for most people, but it can be beneficial for athletes, those seeking a specific body composition, and those who need to gain muscle or fat for medical reasons. However, it’s important to note that counting macros can lead to an unhealthy fixation with food and calories or cause disordered eating tendencies.
Highly processed foods should be avoided as much as possible. Many healthy foods like nuts, beans, and frozen fruits and veggies are processed, but ultra-processed products like soda, mass-produced baked goods, candy, sugary cereals, and certain boxed snack food contain little to no whole food ingredients. Research links diets high in ultra-processed foods to a greater risk of depression, heart disease, obesity, and other complications. In contrast, diets low in these foods and high in whole, nutrient-dense foods have the opposite effect, protecting against disease, lengthening lifespan, and promoting overall physical and mental well-being. Prioritizing nutrient-dense foods, especially vegetables and fruits, is key.
In conclusion, healthy eating involves prioritizing nutrient-dense foods, dietary diversity, balanced macronutrients, and minimizing highly processed foods. Making small, gradual changes can lead to long-lasting improvements in your health and well-being.
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