Eating healthy should be a regular part of your daily lifestyle. Not only is it important for your body in terms of overall health, but it also has a big impact towards fitness goals. Eating healthy has many long-term and short-term benefits, including increased energy, regulated metabolism, and the ability to combat diseases. With this in mind, we want to share with you the following 4 tips on how to eat healthy.
1. Manage your menu
It is important to understand what you are putting into your body and what effects different food has overall in order to learn how to eat healthy. You should be getting a balanced diet with each of the three macronutrients: proteins, carbohydrates, and fat. When choosing which protein to eat, stick with lean proteins such as fish, chicken, and lean ground turkey. Many people think that carbs are bad, but if you’re eating the right type of carbs, they provide your body with slow-metabolizing energy to last for a longer period of time and not turn directly into fat. Stick with complex carbs such as brown rice, quinoa, or sweet potatoes. Finally, healthy fats are the third important macrobolic category. You can incorporate healthy fats such as nuts, olive oil, and avocado.
2. Monitor sodium intake
While you may think you’re eating healthy, should always monitor the amount of sodium you are consuming. Too much sodium causes the body to retain water which makes it more difficult for your heart to pump blood throughout your body. You should limit your daily sodium intake somewhere between 1,500mg to 2,300mg with the latter being on the high end. Read the labels on products you purchase and ask for nutritional menus if you’re eating out. Keep track of this using a notebook or a mobile app (such as MyFitnessPal) for best results.
3. Limit daily sugar consumption
This is another tricky one! Sugar finds its way into our diets in many different ways. According to the American Heart Association, males should consume less than 37.5 grams of sugar per day and females should consume less than 25 grams. Limiting sugar is difficult with the temptations around us and amount of sugar that sneakily packed into everyday items. For example, a can of cherry soda contains 42g of sugar… that’s well over a woman's daily dose! Make sure to be checking labels and nutritional facts so that you don’t suffer from an overload of sugar.
4. Regulate your meal schedules
Some people can go all day without eating then have a large dinner to make up for it. While it is possible to do this, it is definitely not ideal for your body. You should have small-medium sized meals every 2.5-3 hours so that your metabolism is constantly working. In addition, it is important to eat in the morning to give your body and brain the energy it needs to work throughout the day.
If you are trying to learn how to eat healthy, these four tips will help you get started. From macronutrients to sugar and sodium intake, everything you put into your body matters. If you are fueling yourself poorly, you will not be able to perform well. Think of eating as a process of sustainment rather than entertainment. Use these tips on how to eat healthy as a starting point and base your nutritional decisions on what’s best for your body, mind, and goals. If you have any questions, feel free to contact me!