Your Cheat Sheet for Healthy Eating

Healthy eating can be difficult, especially if you don't know what to look for. We've created a cheat sheet to help you make sure you're eating the best food possible.

Eating healthy is a lot easier than you think!

When it comes to eating healthy, don’t think of it as a diet—think of it as a lifestyle change. This will make the process much more enjoyable and sustainable.

A lot of people are afraid of trying new things when they start eating healthier because they think “what if I don't like it?” If that's your mindset, then try something new once a week (or even once every other day). You may be surprised by how many foods you like!

1. Find out more about what you're eating.

When it comes to healthy eating, some people find it helpful to know more about the food they're buying and cooking. If you're trying to avoid certain ingredients or make healthier choices in general, the label on your food can help you figure out what's in there and how much of it is present.

2. Cook your own meals often to avoid unhealthy additives.

Cooking your own meals is one of the best ways to maintain a healthy diet. This way, you know exactly what's in your food and can control the ingredients that go into it. Not only is cooking at home cheaper and healthier than eating out, but it also gives you control over portion size. If you're trying to lose weight or just eat healthier, prepare more meals at home using fresh ingredients rather than relying on processed foods from a grocery store or take-out restaurant.

3. Don't skip meals

You may think you're saving yourself from overeating, but that's not the case. Skipping meals can lead to ravenous hunger later on and make you feel like you're starving, so it's much easier to give into temptation than if you were more well-nourished throughout the day. The solution? Eat small amounts of food at regular intervals throughout the day—and don't forget breakfast!

4. Make smart swaps for healthier meals.

To create a healthier meal, you can replace unhealthy foods with their healthier alternatives. For example, if you want to eat less white bread and drink less soda, switch them out with whole wheat bread and water.

5. Eat a variety of foods

When it comes to healthy eating, variety is key. We all know that eating a varied diet with different kinds of foods from all the food groups can help us avoid nutritional deficiencies and ensure that we're getting all the essential nutrients our bodies need. But there's another reason why variety is important. It can help keep your taste buds happy too!

6. Cook with as many whole foods as possible.

Whole foods are foods that have not been highly processed and haven't had any nutrients removed. If you can't recognize what's in it, chances are it isn't whole food. When you cook with whole foods, you can ensure you’re getting all the natural vitamins, minerals and other nutrients from the food.

7. Reduce saturated fats

Saturated fat is found in animal products like meat and dairy. It's also found in some plant-based products, including coconut and palm oil. Reducing saturated fat can help lower your risk of heart disease, stroke, type 2 diabetes and some cancers.

How much is too much?

The Office of Disease Prevention and Health Promotion OASH recommends consuming no more than 10% of your total daily calories from saturated fat. That means if you eat 2000 calories a day, you should limit yourself to no more than 200 calories from saturated fats each day.

8. Avoid sugary products

Sugar is a type of carbohydrate that's found in many foods, including the obvious ones like desserts and candy. But it’s also in foods like breads, cereals, canned goods, jams and jellies. It's important to reduce your sugar intake because eating too much sugar can lead to weight gain and increase the risk of obesity.

9. Eat enough fiber

Fiber is one of the most important things you can eat. It may help prevent constipation, heart disease, and diabetes. According to research, men should have 30 to 38 grams of fiber a day and women 25 grams.

Fiber has been shown to help lower cholesterol levels and blood sugar levels as well as reduce risk for type 2 diabetes. Fiber helps keep you full longer so you don't overeat which means you'll be consuming fewer calories throughout the day!

10. Plan your meals ahead

Planning your meals ahead of time not only makes it easier to eat healthy, but it also helps you avoid unhealthy food choices. If you plan your meals ahead, then you can buy healthy ingredients and make healthy meals.

When planning your meals, be sure to include vegetables and fruits at each meal or snack. You can also try some new foods that are high in fiber or protein (like beans) so that they will help keep you feeling full longer into the day!

11. Choose whole-grain foods more often.

Whole grains, or whole wheat, are the complete grain. They contain the entire seed of a plant. Refined grains have had their bran and germ removed to make them more palatable and give them a longer shelf life. In essence, refined grains are stripped of their natural fiber and nutrients—and they don't taste as good!

12. Eat lots of vegetables and fruit.

It is important to eat vegetables and fruit at every meal. This will help ensure you are getting enough vitamins and minerals, which will help keep your body healthy. Try to eat a variety of vegetables and fruit in the different colors of the rainbow (reds, oranges, yellows and greens). This way you can get all the nutrients that your body needs.

13. Keep meat and alternatives lean.

Lean meat and alternatives provide you with a high-quality source of protein, iron, zinc and B vitamins. This means they can help build muscle mass while also supporting your immune system. However, these foods are also lower in calories and fat than other varieties of protein sources.

14. Portion control matters.

It's easy to eat more than you realize, especially when your food is served on large plates and bowls. To avoid overeating, keep track of how much you're eating by using smaller plates, bowls and glasses. Eat slowly so that your brain has time to catch up with your stomach before it fills up.

15. Drink water to stay hydrated throughout the day.

Water is the most important nutrient, and it's often overlooked. Drinking water can help you feel fuller, which means you'll eat less. It also helps your body digest food properly and keeps waste moving through your system so that you don't get constipated.

16. Eat mindfully

The more you savor each bite, the more satisfied you'll feel after eating and the less likely you are to overeat. So slow down and make sure you're actually hungry before grabbing food from the fridge. It's also important to listen to your body when it tells you it's had enough to eat. If something tastes good but makes your stomach feel heavy or bloated, maybe that means it wasn't so great for you after all.

The best tip for healthy eating is to understand where your food comes from and how it affects your body.

If you want to eat healthier, start by eating foods that are in their natural state. Avoid processed foods, which have added sugar and salt to enhance flavor and appeal. Try to cook with fresh ingredients whenever possible instead of using packaged mixes or sauces.

Takeaway

We hope that these tips have helped you understand how to eat healthier. Remember, it's all about finding balance and finding what works best for you! Happy healthy eating!