How to eat healthily?
Knowing how to eat healthily is just as important as knowing why it is worth developing healthy eating habits in the first place. What you eat affects how you feel. A diet rich in greasy and salty fast food, highly processed sweets, liters of sugary drinks, and supplements intended to counteract the effects of such eating is hard to call healthy. Bloating, stomach pain, and a lack of energy in everyday life do not necessarily indicate a serious illness – they often point to a deficiency of certain nutrients and an excess of others. How can you eat healthily and feel good?
What is healthy eating?
Wondering how to eat healthily is the first step toward understanding what healthy eating is. Excess weight leading to obesity and daytime fatigue do not come from nowhere. The main cause of these problems is eating foods that are too high in calories for your body's needs, which vary from person to person.
Does this mean that healthy food is low in calories? Absolutely not. Unhealthy foods, such as salty and ultra-sweet snacks, are high in calories, that is true. However, this does not mean that all high-calorie foods are unhealthy by definition – our nut butters are a perfect example. Because they are made from nuts, they are not low in calories, but you do not eat the whole jar at once, as you might with yogurt.
How can you tell, then, that a particular nut butter is better than the most popular spread in the world? The answer lies in its simple ingredients – 100% peanuts, no palm oil, and no unnecessary salt or sugar. Healthy foods are:
• high-quality – foods that contain no heavy metals or other contaminants, meet appropriate quality standards, and contain nutrients, vitamins, and minerals in optimal amounts;
• minimally processed – you should eat as many minimally processed foods as possible, but you do not need to feel guilty about occasionally using ready-made products in the kitchen. We all need to make life easier sometimes – so consider whether, for example, it might be better to choose muesli with better ingredients instead of sugary muesli.
• calorie-appropriate for your daily energy needs – too few calories disrupt hormonal balance and lead to undernutrition, while too many result in increased body fat and, consequently, excess weight or obesity.
If you do not know how to start eating healthily, look for minimally processed foods with good ingredients, but remember that even the healthiest food can be harmful in excess. Healthy eating is mindful eating.
Healthy eating – basic principles
The answer to how to start eating healthily is not a list of foods to eat every day. If you feel that your body reacts poorly to a raw apple or celery-stalk smoothie, that is a clear sign that something is wrong. If you buy only nutritious products, including superfoods, but do not pay attention to how you store them or prepare your meals, it is still difficult to call your eating habits healthy. How can you start eating healthily, then? What should you keep in mind?
• Choose minimally processed foods with a short, good ingredients list and raw foods that you can later use to prepare, for example, a salad instead of buying a pre-made one.
• Try to add fresh fruit or vegetables to every meal – they should form the basis of a balanced daily diet.
• Choose seasonal products – a shorter supply chain means that the fruit and vegetables you receive contain more nutrients.
• Make sure your diet contains dietary fiber – it provides excellent support for your digestive process.
• Eat three to five meals a day, taking into account your daily schedule, the type of work you do, and your calorie needs.
• Remember to drink enough water – up to 3 liters a day, depending on your level of physical activity. Do not wait until you feel thirsty. Drink water simply to prevent dehydration.
Of course, you do not need to eliminate all foods that are commonly considered unhealthy or less healthy – the key is moderation. Remember also that a healthy lifestyle will only deliver results if you also exercise, get quality sleep, and keep stress from becoming a constant part of your daily life.
Healthy eating means the right balance of macronutrients
The right balance of macronutrients is one of the elements of healthy eating. The right amount of nutrients in your meals is part of a balanced diet. However, remember that the proportions we provide are averages – they should be determined individually, taking your lifestyle into account.
• Carbohydrates support proper brain function, promote well-being, and are also an excellent fuel for the muscles of physically active people – 45 to 65%
• Fats provide vitamins A, D, E, and K, as well as unsaturated fatty acids and omega-3 fatty acids – 20 to 35%
• Protein keeps you feeling full and, above all, helps maintain muscle mass at the right level – 10 to 20%
Too little or too much of any of these nutrients has a negative effect on your body – that is why a balanced diet is so important. If you are unsure how to eat healthily, take stock of your daily meals.
Healthy eating – what to eat?
Above all, eat a variety of foods – your diet should include raw fruit and vegetables, smoothies and supershots (our turmeric shot is a great example), and even a sweet dessert from your favorite café. There is nothing wrong with small pleasures, especially if you follow the basic principles of healthy eating and exercise regularly. When shopping, feel free to choose seasonal fruit and vegetables, legumes, which are an excellent alternative to meat, fresh fish, nuts and seeds, eggs, sugar-free dairy, sugar-free snacks, and preferably whole-grain cereals.
How can you eat properly? Avoid highly processed foods high in salt and sugar – this includes white bread, sweets, sugary drinks, sweetened dairy, processed meats with long ingredients lists, chips, and other salty snacks. However, do not feel guilty if you reach for one of the foods on this list because you are short on time or simply want it – just treat it as a small addition to a healthy diet.
Healthy cooking methods
Reducing frying is one of the easiest ways to start eating healthily. How you prepare your food also has a major impact on your body – it affects, among other things, the amount of nutrients in your food. Here are some tips for eating well:
• cook in water or steam,
• braise dishes covered on the stove or in the oven,
• use a pressure cooker (and save some time while you’re at it),
• reduce the amount of salt in your dishes – too much salt can lead to blood pressure problems and cardiovascular disease, so also remember about hidden salt in ready-made products,
• use spices instead of salt to enhance the flavor of your dishes, such as oregano, basil, black cumin seeds, caraway, marjoram, thyme, paprika, nutmeg, turmeric, or coriander,
• reduce your meat intake in favor of legumes,
• do not add extra sugar to your dishes; use white sugar alternatives such as lucuma or coconut sugar.
Does this mean you have to give up barbecuing on a sunny weekend? Absolutely not – simply reducing this cooking method is one way to start eating healthily. Also pay attention to what you barbecue – choose seasonal vegetables and fresh fish instead of fatty meat.
Healthy eating – summary
There is no single way to eat well. Why? We differ in our energy needs, the work we do, our level of physical activity, as well as our dietary preferences and food allergies. However, the basic principles of good nutrition will help you navigate the maze of dos and don’ts that do not actually improve your well-being.
Choose foods with good, simple ingredients. Check that they are made from high-quality ingredients. Pay attention to how you prepare your meals and how often you eat – two meals a day are not enough, even if they consist of nutritious foods. Do not forget to exercise. Only by combining the right amount and balance of food with daily physical activity, as well as getting enough sleep and monitoring your stress levels, will you achieve the desired results.
