Start with, and keep in mind, these five principles for healthy eating, and you will always be on the right track.
Fruits and vegetables constitute low-calorie foods. A report by the World Health Organization (WHO) has stated that there is convincing evidence that eating fruits and vegetables decreases the risk of obesity. Compared to high-calorie foods such as processed foods high in sugar and fat, fruits and vegetables are less likely to contribute to obesity or overweight.
And, because they contain higher amounts of dietary fiber and other nutrients, they are associated with a lower risk for diabetes and insulin resistance. For the same reasons, they also make people feel full with fewer calories, thus helping to prevent weight gain.
Additionally, research has shown that eating three to five servings of fruits and vegetables per day can decrease your risk of stroke, and eating more than five servings per day may decrease that risk even more. In an incremental fashion, the more fruits and vegetables you eat, the lower your risk. A very good return on your investment.
Given that obesity is a risk factor for a number of different cancers, it is helpful to do all you can to decrease your risk.
Examples of processed meats to avoid: hot dogs, sausage, beef jerky, bacon, corned beef, ham, packaged deli meats, canned meat, and canned meat-based preparations and sauces.
Major sources of added sugar to avoid include sugared beverages, such as sodas and energy or sports drinks; grain desserts like pies, cookies, and cakes; fruit drinks (which are seldom 100% fruit juice), candy, and dairy desserts like ice cream.
Water has no calories. Zero. What it does have plenty of: health benefits. Researchers have found that drinking a glass of water 30 minutes before you have a meal can make you feel fuller and thus more likely to eat less, thereby reducing calorie intake.
Staying hydrated throughout the day can make you more alert, help you think more clearly, and make you feel less fatigued.
All of that can lead to making better dietary choices as well. As an added bonus, drinking enough water throughout the day can help in the prevention of recurrent kidney stones and can also prevent constipation.
With the advent of processed foods, the average American sodium intake skyrocketed. In fact, it has been estimated that the average sodium intake per person in the United States is 3,478 milligrams per day. This is at least 1,000 milligrams per day more than what many well-respected scientific and professional health organizations, such as the American Heart Association and the National Heart, Lung, and Blood Institute, recommend for maximum daily intake.
Which foods are the saltiest? The answer might surprise you. While you may think that most of your salt intake comes from your home salt shaker, in reality, most Americans get the majority of their sodium from packaged, highly processed, and restaurant foods.
Here are some of the worst offenders:
Snack foods, such as chips, crackers, and pretzelsCanned foods, like canned beans and soupsPickled foodsCheeseProcessed meats, like ham, bacon, corned beef, hot dogs, sausages, and luncheon/deli meatsFrozen dinnersProcessed or packaged fish that has been pre-breaded, pre-fried, smoked, or canned in brineKetchup, mayonnaise, sauces, and salad dressingsMost restaurant and fast-food meals
By cutting back on the foods listed above and cooking at home whenever possible, you will automatically lower your average daily sodium intake.
Additionally, healthy fats like olive oil are preferable over butter and corn oil.
