How to Eat Healthy

Changing how you eat is a major step on the road to getting fit. There’s more to a balanced diet than simply eating your fruits and vegetables, so knowing what foods to look out for will help you create a nutrition plan that strengthens your body and makes you feel far happier.

Choose the right carbohydrates. Simple carbs, like raw sugar or corn syrup, are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin, to combat the overload. Eat these in moderation. Complex carbs, on the other hand, are slowly digested and absorbed by the body because they have at least three sugar molecules. They include whole-grain flour, hearty vegetables, oats, and unprocessed grains, like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial for the body, and they are higher in fiber (which keeps your digestive system running smoothly).

·         Consider eating dark leafy greens like kale, collard greens, mustard greens, and Swiss chard. They are packed with nutrients and will fill you up very quickly. Create a simple sauté with olive oil, garlic, and a little salt and pepper, which will be surprisingly tasty meal as well as a nutritious one.

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Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of "normal" pasta. Processed carbohydrates, such as those found in white bread, do not have many of nutrients or the fiber found in whole grains. Plain oatmeal is also very healthy for you.

Eat lean protein foods. Aim to get between 10% and 35% of your daily calories from protein. Protein helps you build muscle and gives you a steady supply of energy throughout the day. Some examples of healthy proteins include:

·         Lean fish such as tilapia, flounder, sole, cod, bass, perch, and halibut.

Know the difference between good fat and bad fat. You need to consume fat for your body to function correctly. However, it's important to choose the right kind of fats. Here's a quick primer.

·         Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the "bad cholesterol" in your body by raising "good cholesterol". Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.

·         Avoid trans fats and saturated fats. Trans fats, also known as partially hydrogenated oils, are a form of unsaturated fat commonly found in processed foods. Consuming them raises your risk of heart disease. Read the labels of what you eat, and look for "hydrogenated" anything on the ingredient list.