Knowing a few healthy eating tips could make all the difference in your diet.
In this article:
- Increase Your Fiber Intake
- Avoid Added Sugar As Much As Possible
- Add More Protein To Breakfasts
- Healthy Fat Is Good Fat
- Avoid Drinking Calorie-Rich Drinks
- Focus On Proper Hydration
- Avoid Simple And Refined Carbs
- Load Up On Vegetables
- Cook Your Own Meals
- Be A Smart Shopper
10 Healthy Eating Tips To Boost Your Diet
1. Increase Your Fiber Intake
Studies show that upping your intake on foods full of fiber can help you lose and keep off that unwanted weight. This is because fiber-rich foods help keep you full faster and for longer periods of time, preventing you from binging on unhealthy snacks.
Upping your intake doesn’t even have to take any more than adding some beans to your meal, or snacking on some nuts and seeds instead of chips. Fiber-rich foods include whole grains, fruits, beans, and vegetables.
2. Avoid Added Sugar As Much As Possible
While it can be easy to just refuse literal spoonfuls of sugar and opt for sugar-free food varieties instead, added sugar sneaks its way into everything. What you have to look out for is high-fructose corn syrup, fructose, and the added sugars in labels of the foods that you eat.
What’s surprising is that some low-fat, “healthy” foods are actually even more sugary than regular sugary foods. These healthy foods usually bank on added sugar to be tastier, hence more alluring to the general public.
Added sugar is now rising up the ranks as the top causes for unhealthy weight gain and long-term illnesses such as diabetes. They may be tasty, but sweet foods (especially sugary sodas and juices) contain little to no nutrients so it only spikes up your insulin levels, leaves you with an alarming sugar addiction, and does nothing for your health.
Cutting out foods high in these added sugars is one of the best healthy eating tips for weight loss. One small step is to skip sodas and juices and to check nutrition labels before buying packaged foods.
3. Add More Protein To Breakfasts
Breakfast staples include very carb and sugar-heavy meals. Colorful cereals, stacks of pancakes and waffles drenched in sticky syrup, toast loaded with jams and sweet spreads — these delicious confections only spike your insulin levels and leave you feeling lethargic throughout the day.
Eating a veggie-laden omelet instead of your frosted cereals in the morning is a small but helpful step in weight loss.
Too busy to cook? Whip up a blended fruit shake with protein powder.
Upping your protein intake in the morning balances out your insulin spike, which helps to distribute your energy evenly throughout the day.
It also helps you feel full longer and keeps you from reaching for that tempting bag of chips in the office.
4. Healthy Fat Is Good Fat
Completely avoiding fats can actually be quite counterproductive to your weight loss goals. Consuming healthy fats from foods like fish, avocados, and olive oil is actually good for your heart, as well as for weight loss.
Eating healthy but fatty foods can actually help curb your appetite and dependency on sugary treats. But this doesn’t mean you’re free to go to town on a bag of deep-fried pork rinds!
5. Avoid Drinking Calorie-Rich Drinks
So you’re cutting down on those sodas and milkshakes, that’s great! But did you know that drinks that are supposed to be “healthy,” “sporty,” or “athletic” can be adding to your weight?
Unless you’re an athlete constantly burning off thousands of calories throughout the day, those sports drinks, energy drinks, and flavored waters should be a no-go. This is because they are loaded with colorings and added sugars, which may be good news for thirsty athletes or dehydrated hikers, but not for someone trying to stick to a strict diet.
Focus on drinking water to hydrate yourself instead. If you’re one of those people who can’t stand the bland taste of water, try infusing fruits and herbs to your water.
6. Focus On Proper Hydration
Keeping yourself properly hydrated throughout the day can help you in maintaining a healthy weight, as well as curbing cravings.
Those hunger pangs you have throughout the day? Some of those may actually be your body calling out for some hydration, so instead of snacking on some candy, indulge in a cold glass of water instead.
Studies also show that people who drink water shortly before eating their meals actually consume fewer calories. The lesser calories go into your body, the greater the calorie deficit, which inevitably leads to weight loss…the healthy kind!
What Is a Calorie Deficit? This is when you’re eating fewer calories than what your body burns.
7. Avoid Simple And Refined Carbs
Refined and simple carbohydrates include foods that have had their nutrients and fibers removed. Examples of these kinds of carbs include white flour, white pasta, white bread, and white rice.
Since these carbs have no nutrients and have a low-fiber content, they are digested fairly quickly and don’t leave you feeling full for longer. Opt for complex carbohydrates like whole grains, ancient grains like barley, brown rice, and fibrous root crops like sweet potatoes.
8. Load Up On Vegetables
You can never go wrong with vegetables. They are loaded with nutrients, fiber, water, but can be really low on calories, meaning you can gorge on a heaping plate of salad, feel full, but stay within your calorie limitations.
Many vegetables consist of mostly water, which helps you stay hydrated, and are fibrous, which means they are digested slowly and help you feel full. They also help you prevent long-term and chronic diseases such as diabetes, cardiovascular diseases, and even cancer.
9. Cook Your Own Meals
Cooking your own meals at home is one of the best tips for healthy eating. This helps you control your own portions, limit unhealthy additives like added sugars and salt, and helps you become more mindful of what you eat.
While this doesn’t mean you shouldn’t eat out at restaurants, you should at least limit meals out to special celebrations or outings with friends. Busy schedules may make us feel like we want something quick and easy, but the danger of eating out is that we have no control over what’s being put in our food.
Cooking at home not only helps you with your diet, but it also lets you learn new skills, healthy eating tips, and experiment on dishes and ingredients. The feeling of accomplishment after cooking your own dinner is also priceless and can even help you save some money.
10. Be A Smart Shopper
Grocery shopping is often a fun and therapeutic experience, but it can also lead to some unhealthy items getting tossed in your basket, and your budget can suffer a major hit as well. Not to mention those temptation islands we call “free testing stalls” handing out bite-sized morsels of new products.
Writing down a grocery list of only the items you need is a good way of providing some structure to your shopping experience. If it isn’t on your list, you probably didn’t need it in the first place.
Another health tip to help avoid those tempting grocery offerings is to eat a filling meal beforehand. Those who do their grocery shopping on an empty stomach tend to attempt to satiate their hunger by filling their carts with food items they don’t need.
Studies also show that empty-stomach shoppers have a tendency of getting high-calorie foods. If you go to the grocery store having eaten beforehand, you tend to be more focused, and more eager to wrap up your shopping.
Don’t forget to download, save, or share this handy infographic for reference:
Diets are all around us, but not all of them are effective. Knowing some foolproof healthy eating tips may actually be enough to help you shed those unwanted pounds, and help keep them off for good.
It is also important for adults to consume a healthy mix of daily vitamins. We recommend this Vitamin D3 supplement.
What are some healthy eating tips that you swear by? Share them with us in the comments section below!