Get to Know The Basics Of Healthy Eating
It’s not easy to simply start eating healthy. You have to develop your basic knowledge around nutrition and strengthen your healthy eating habits. So here’s a few key basics in terms of what to look for when developing healthy eating habits.
Be mindful how much a serving size is. All the recipes have calories, carb, fat, protein and sugar listed and are based on one serving size. Generally, rule of thumb if not weighing or measuring your food a serving size it the size of your hand. This is important when trying to lose weight and you need to reduce your caloric intake.
There's an app for that! Use a calorie counter like the “My Plate” app. Once you start inputting your food, it will create a list of your food along with the vast list already in it, so it will be easier for you to input the food you eat. It helps you keep track of the amount of calories you are eating per meal, carb, protein and fat too. It will become a habit just like exercising and eating healthy. It may also open your eyes to the not so healthy "healthy" things you eat today.
Carbs. Some are good and some are bad. It is important to be mindful of how much sugar, white flour products such as pasta, white rice and baked goods you eat. The less you eat, the more you will see a difference in your body fat. These types of “bad carbs” will be digested more quickly leaving you hungrier sooner. Bad carbs slow your digestive system which can lead to weight gain. Bad carbs have been stripped of all their fibrous and nutritional parts and can lead to rapid spikes in insulin levels as these types of carbs turn to sugar faster than “good carbs”. What are good carbs? They are unprocessed foods that retain their nutritional properties. Good carbs fuel and energize our bodies and mind.
When it comes to fats, there are good and not so good fats. So let’s start with the good fats. They help lower your risk of heart disease, reduce cholesterol and help you feel satisfied after you eat so you don’t over indulge. An example of a good fat is olive oil however eating too much will increase the fat and the calories. Bad fats are trans fats. They are in fried foods, baked goods, margarine, packaged food. Saturated fats are needed but in limited quantity. 10% of your diet can be these types of fat but again very small quantities or they can adversely raise your LDL cholesterol. Some examples are butter and red meat.
Product labels provide a lot of great information. Read them! Make sure you know what’s in your food before you eat it. Also, make sure there is no high fructose, lard, corn syrup and/or too many ingredients you can’t pronounce! When you get in the habit of looking at product labels and nutritional ingredients, you're more likely to begin selecting the foods that will support your healthy eating habits vs. those that will undermine them.