Understanding some of the healthy eating guidelines can actually help you to plan your meals well. This is even more important if you are a person who tends to have your meals on the go, due to work or home commitments.
Knowing these guidelines are a must, especially if you are serious about improving the quality of your life, be it the level of fitness, or even losing weight. Weight loss is a big topic nowadays, and sadly, many are still unaware that eating unhealthy food is still the number one reason why they fail.
Basically in this section, I will discuss with you certain topics that I feel are critical. They are not arranged in order of importance, as I think they are all equally important.
- What you should eat
- Where and how you eat
- When you eat
What You Should Eat… And What To Avoid
The first topic in our discussion about healthy eating guidelines is about foods that you should or should not consume. You have probably heard various remarks on what your diet should consist of, and I admit, it can be confusing and extremely frustrating.
Have lots of healthy proteins in your meal
Healthy proteins will be white meat like fish and chicken. You need to avoid red meat as it has been shown that red meat increases the rate at which your arteries get clogged. Research was also carried on a sample of heart disease sufferers.
The study showed that 80% of them had a lot of red meat in their diet. I hope this is a clear enough signal for you to start minimizing your intake of red meat!
Understand the importance of protein.
Eating more fruits and vegetables
A fruit a day keeps the doctor away.. So does leafy, green vegetables. However, a note of caution. Since fruits also contain sucrose, a derivative of sugar, eating too much fruits can have a reverse effect on your health if you do not burn it off.
Sugar, if left in your body, is converted into fat (a form of stored energy) to be used later. Therefore, if you lack physical activity but eat a lot of fruits, you might not enjoy the benefits but instead put on weight.
Therefore, be sure to have fruits (or any other food for that matter) in moderation.
Have loads of clean fibre
Clean fibre would refer to wholemeal bread, brown rice and so on. Unfortunately, white bread and other white foods are high in fat than fibre. Therefore, try your best to cut down on them and have healthier substitutes instead.
Learn why it is important to have more high fibre foods.
Take some carbohydrates
Your body needs carbohydrates, no matter what that scrawny model in a fitness magazine interview says. Carbohydrates are an important source of energy for the body, especially if you have a physically demanding job or engage in a lot of sports.
Understanding the importance of this nutrients is of utmost importance in learning about the different healthy eating guidelines.
Where And How You Eat Matters!
One important factor often overlooked in understanding healthy eating guidelines is when to eat. When you eat, there should not be any distractions! Do not eat while talking to a friend, or worse, while watching television.
You tend to overeat when you mix dinner with other activity. This is because you lose focus on what you put in your mouth, and instead focus on the actor on the television that you don’t realize how much you’ve eaten.
When you pay attention to your meal, you feel full faster, and this can only happen if you eat at a dinner table, away from distractions like your laptop, smart phone (that has emails buzzing in every five minutes) and the television set.
I also strongly suggest that you break up your meals as much as possible. This would mean that you can try having smaller meals spread throughout the day. For example, instead of having three big meals, you can have 5 to 6 smaller meals.
This can help raise your metabolism so that your body burns fat throughout the whole day. This is especially important if you are seeking to lose a couple of pounds from your body.
When Should You Eat?
The third topic of this article on healthy eating guidelines is when should you eat. First of all, breakfast is an absolute must! If you have been skipping this meal, shame on you! But the good news is that, it is better to start late than never.
After six to eight hours of sleeping, your metabolism is very low. If you do not take breakfast, there won’t be any change to your metabolism until your first meal. Hence, when you finally eat something, your body absorbs everything because metabolism was low from the start.
What does this mean? Uh-oh.. Possible weight gain.
Although breakfast is a must, snacking before bedtime is a big boo-boo. You should not eat anything two hours before bedtime as all the food you consume will go straight for your lower abdomen. It will give you that bloated look, and it is just unpleasant.
Keep this in mind when you next feel like snacking. If you feel hungry, have a glass of plain water. If you are absolutely famished and need something, grab a handful of roasted nuts, or a boiled egg.
When push comes to shove, make sure you are snacking on something healthy.
I hope you learnt something from this article about healthy eating guidelines. It is not complicated, and I’m sure that it is easy to read, compared to the scientific terms scattered all over fitness journals and reports you see elsewhere.
You need to keep in mind that you should always have a meal full of proteins, vegetables, fruits, fibre and carbohydrates. Break up your meals as much as possible. Never skip breakfast and avoid snacking before bedtime.
I think that that’s pretty simple right! If you have understood that much, then ten points to you! Remember to always keep these healthy eating guidelines in mind wherever you go, so that you can make a conscious effort to have a balanced diet.