5 simple healthy eating tips that are easy to follow
Explore these easy steps to eat more nutritious and delicious meals
Healthy eating can seem impossible with the multitude of ever-changing fad diets, contradicting physician recommendations, and culinary trends that are flooding social media and being discussed during conversations with friends.
When you take it back to the basics, healthy eating isn’t actually that much of a challenge after all!
Continue reading to learn 5 simple healthy eating tips that you can incorporate into your every day routine without much effort.
Tip #1: Eat fruits and vegetables
Most of us have been told to eat fruits and vegetables our whole lives, but it’s important to understand why they’re so vital to your health.
Fruits and vegetables are full of prebiotic fiber, vitamins, minerals, and antioxidants that all work to give your body key nutrients. Many studies have shown that people who eat more fruits and vegetables live longer and have a lower risk of certain illnesses such as heart disease and type 2 diabetes. [1,2]
If purchasing fresh produce isn’t always an option, frozen or canned fruits and vegetables will work: they’ve been found to contain comparable amounts of nutrients to their fresh counterparts.
Tip #2: Drink more water
Drinking water has a multitude of benefits for both your physical and mental health, from maximizing physical performance to affecting brain function. Essentially, water is vital for your body to properly function at its most effective level.
Water can also assist in making sure you don’t over eat. Oftentimes when you think you’re hungry, you’re actually dehydrated. That’s why many nutritionists recommend intentionally drinking more water before meals. One study found that drinking about 2 cups of water 30 minutes before each meal increased weight loss by 44%. [3]
Tip #3: Cut down on saturated fats
Most people know to stay away from fats to eat healthy, but it’s important to understand that there is a difference between “good” fats and “bad” fats.
First, there are saturated fats. These are considered a “bad” fat and are present in foods such as butter, cheese, cake, and fatty cuts of meat. Too much saturated fat can increase cholesterol and lead to heart issues, which is why it’s important to lower its amount in your meals.
Then, there are unsaturated fats, found in certain vegetable oils, fish, avocados, and most nuts. These are considered “good” fats because they provide many essential health benefits such as lowering the risk of heart disease and promoting good muscle movement.
A few simple healthy eating tips to decrease your saturated fat intake:
- Use coconut, avocado or olive oil in place of butter
- Choose lean cuts when buying meat
- Eat more fatty fish, such as salmon or trout.
Tip #4: Decrease your salt intake
Reducing the amount of salt you consume per day can have a significant positive impact on your overall health. Eating too much salt can contribute to the development of high blood pressure, and is a sign of poor heart health. [4]
On average, Americans consume more than 3,400 milligrams (mg) of sodium each day, but the American Heart Association recommends eating no more than 2,300 mg per day for most adults. [5]
Even if you aren’t shaking salt onto your food, more than 70% of the salt Americans eat comes from packaged, prepared, and restaurant foods. [5] In the grocery store, look for items with key phrases like “sodium-free” or “low sodium” on the package.
Tip #5: Use more herbs and spices
Herbs and spices do much more than add flavor! Many herbs and spices have powerful health benefits, giving you a simple step to follow in your healthy eating plan.
Parsley, cinnamon, ginger, and turmeric are a few of the many herbs and spices known to offer health benefits. Parsley is full of Vitamin K which is an essential nutrient that helps build strong bones. [6] Ginger and turmeric have anti-inflammatory and antioxidant effects, while cinnamon has been proven to be effective in lowering blood sugar levels. [7,8,9]
Get creative and try adding herbs and spices into your meals wherever you can! Try adding parsley to your green smoothie, sprinkling a couple dashes of cinnamon on to your morning oatmeal or incorporating ginger into your favorite stir-fry dish.
The bottom line
While it may not seem like much, using these 5 simple healthy eating tips can have a significant impact on your overall health and wellness.
With lots of water and not too much salt, you’ll be able to get your mind and your body feeling a little better each day!
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Sources:
1: Journal of the American Dietetic Association
3: National Library of Medicine (1)
4: United Kingdom National Health Service
6: Healthline
7: National Library of Medicine (2)