Inni joo

Buy Organic When Possible

I am a proponent of consuming organic food whenever possible. That refers to food that is grown without harmful chemicals, hormones, and antibiotics. It also refers to food that is not genetically modified. While more research needs to be done on the benefits, I would rather be on the safe side and avoid food that may contain harmful elements. It is more nutritionally dense and also tastes much better.

So there you have it: you can eat much healthier simply by following the 16 rules listed above. And meat lovers can still enjoy meat and fish, albeit in moderation (remember the 75%-25% rule). It is an investment that will pay great dividends in the short and long run. And you deserve to be healthy.

16 Simple Rules for Healthy Eating
All of us know about the benefits of eating healthier. Proper nutrition helps us prevent cancer, heart disease and other serious ailments. It allows us to lose weight and keep the pounds off. Eating healthier also helps to enhance our mood substantially and increases our chances of living longer and enjoying well-being while we are alive.

The problem, however, is that there is so much information out there pertaining to proper nutrition, and much of it conflicting. Some of the more popular diets include the Mediterranean diet, Atkins diet, paleo diet, vegetarian diet, vegan diet, raw food diet, South Beach diet, pescatarian diet, etc.

The proponents of each of these diets believe that theirs is the healthiest. We are constantly bombarded by news reports advocating certain types of foods while urging us to avoid others. And many of these suggestions contradict one another. For example, eggs are bad for us; eggs are good for us. Margarine is better than butter; butter is healthier than margarine. Eat more fish; eat less fish or none at all. Eat lean meat; avoid all meat. Be vegetarian; be vegan. Follow the Mediterranean diet; follow the Japanese diet. The list goes on and it can get extremely confusing and frustrating. That is why I decided to write this post.

I wanted to simplify the rules for eating healthier and make it simple for those who are interested in improving the way they eat. I researched many of the popular diets, news reports, and nutrition suggestions that are available. I visited respected medical web sites and watched scores of highly-rated documentaries. In addition to this, I also read books on nutrition while tapping into the experience I have gained by experimenting with various types of foods and diet philosophies. In fact, many of the rules I suggest overlap with what journalist and activist Michael Pollan (my hero) advocates (http://michaelpollan.com/).

What I have come up with is a few simple rules that I believe, if followed, will greatly improve the way we eat. Not only are these rules easy to understand, they are also somewhat flexible. Best of all, they allow us to eat almost anything we want (notice I said “anything we want” and not “as much as we want”). Even though the guidelines are simple, they are also extremely effective in helping us to eat better. So what are these rules?

Simple Rules For Healthy Eating

1. Eat Mostly Plants,Vegetables, Fruit, Nuts, Seeds and Legumes

This is probably the most important rule. Most of our food should consist of plants, vegetables, fruit, nuts, seeds and legumes, with the majority coming from plants, vegetables and fruit. My rule of thumb is 75% (by weight, not volume).

2. Eat Real Food, Not Processed Food

It is best to eat foods in their natural state. Forget foods that are processed in a factory or plant. Some examples of processed foods are Cheetos, Pringles potato chips, white bread (bread is not supposed to be white in color), cereals, canned vegetables, canned meats, canned fruit, granola bars, candy bars, white sugar, bleached flour, beef jerky, soda, sports drinks, margarine (it is hydrogenated in a factory), packaged cookies, frozen dinners, processed meats like hot dogs, canned soups, fruit juices, ketchup, etc. Processed foods have been greatly modified and contain a lot of ingredients that do not exist in the food naturally. If you want to eat potato chips, buy real potatoes, slice them, and bake them yourself. If you want cookies, make them yourself at home. If you feel like eating chicken soup, cook it from scratch.

3. If You Eat Junk Food, Cook It Yourself

If you have to eat junk food, buy all the ingredients in their natural form and prepare it at home. For example, if you want to eat a hamburger, buy good ground beef and cook it at home. Instead of buying chicken nuggets from a restaurant, buy chicken breasts and prepare them at home. When you cook food at home, you can control what goes into each dish. I doubt any of us possess or would use chemical preservatives in dishes we prepare ourselves.

4. Eat a Variety of Different Foods

Each type of food ingredient that exists in nature has its nutritional makeup. When we eat different types of foods, we are more likely to get all the nutrients we need in order to be healthy.

5. Eat Meat and Fish in Moderation, as an Accompaniment, or on Special Occasions

Since rule number 1 involves deriving 75% of our food (by weight) from plants, vegetables, fruit, seeds, nuts and legumes, that means that 25% of less of our food should comprise meat and fish. For example, instead of eating a gigantic steak, stir fry a little beef with lots of vegetab

1. Load your plate with vegetables.
Even the USDA has abandoned the confusing food pyramid in favor of a simpler “healthy plate” diagram. To build a healthy plate, fill half your plate with vegetables — and, no, French fries don’t count! Choose “crunchy” vegetables, such as broccoli, green beans, Brussels sprouts, and leafy greens like kale and Swiss chard. On the other side of the plate, put whole grains or legumes in one quarter and a serving of healthy, lean protein in the other.

2. Eat a balanced breakfast.
You’ve heard it before, and it’s true: breakfast is the most important meal of the day. Eating a healthy breakfast is absolutely crucial to help kickstart metabolism, improve cognitive function, and help you make better food choices throughout the day. The ideal meal includes protein, healthy fat, and some complex carbohydrates (read more about PFC here).

3. Don’t starve yourself.
This strategy is not only unhealthy — it nearly always backfires. If you don’t eat enough calories throughout the day, you’ll be more likely to overindulge at night. When you focus your efforts all day on skimping on food, you set yourself up for an eating binge later on. And instead of sitting down to a healthy evening meal, you’re more likely to reward yourself for being so “good” all day by reaching for a calorie-bomb like a pint of ice cream or piece of cake.

4. Ask questions when you eat out.
Menus can be very deceiving, and even healthy-sounding entrées might be loaded with butter or smothered in a heavy sauce. Don’t be afraid to take control. Ask for details about how a dish is prepared, request sauces and dressings on the side, and make sure the server knows that you’re looking for a simple, healthy selection.

5. Have a plan when you hit the grocery store.
You know it’s a bad idea to go to the store when you’re hungry, but that’s not the only key to smarter shopping. The biggest mistake people make is not knowing what they need and, instead, browsing the aisles for inspiration. That leads to buying more packaged foods and less fresh, whole foods. Go in with a list based on recipes you intend to cook for the week, and focus your shopping on the store’s perimeter, which is home to the fresh produce, dairy, meat, and fish.

6. Cut down on processed foods.
Not all packaged or pre-made food is bad for you, but you’ll need to read nutrition labels carefully in order to choose wisely. Ideally, you should gravitate toward healthy options that make nutritious cooking easier, like frozen vegetables and canned beans, and skip the meals in a box that are loaded with preservatives, hidden sources of fat, and too much sugar and sodium.

7. Limit your sodium and sugar.
Putting down the salt shaker and skipping sugar in your coffee is a step in the right direction, but that’s not where most people get the majority of their salt and sugar. Sodium and sugar are rampant in most packaged foods from pasta sauce and mac and cheese to rice mixes and soups. Start by checking the nutrition label on your breakfast cereal (some pack up to 20 grams of sugar per serving!).

Here’s a quick tip: Divide the amount of sugar in grams by 4 and you get the number of teaspoons. Would you really pour 5 teaspoons of sugar into your cereal bowl?

8. Don’t just count calories.
Not all calories are created equal. People eat those 100-calorie packs of cookies or other snacks and focus on the fact that it’s only 100 calories, but they don’t pay attention to what else they’re getting, especially in terms of sugar and fat. The better approach: Focus on healthy, nutrient-dense foods that are naturally low in calories and rich in essential vitamins, minerals and fiber.

9. Switch to whole grains.
When it comes to carbohydrates, brown is better. Whole-grain foods (like whole wheat, brown rice, and oatmeal) contain more nutrients and fiber than their processed white cousins. Not only are these complex carbohydrates healthier for you (higher fiber intake has been linked to reduced risk of diabetes and heart disease), but they also help keep you full longer. So instead of shunning carbs in an effort to lose weight, start by swapping out the white ones for whole grains.

10. Enjoy your food.
This may sound obvious, but many people think that healthy eating and enjoyment are mutually exclusive. Pretend you never heard the word “diet.”‘ Instead, work toward a lifestyle built on healthy choices that are going to work for the long-term. In order to achieve that goal, find nutritious foods that you enjoy eating. Food should be something you relish and that nourishes you. It’s not just fuel.