You cannot simply eat your way to health, because proper nutrition alone is not enough. A true lifestyle approach includes mindfullness and activity as well.
That said, healthy eating habits is a great place to start to improve your numbers. When thinking about what to do to improve your nutrition, consider two aspects: quantity and quality.
Nutritional research demonstrates that a Mediterranean style diet is associated with lower rates of heart disease, diabetes, and obesity. To eat in this manner, even if you do not live there, here are some tips:
- Choose whole foods and limit foods that contain artificial ingredients.
- Make vegetables the building blocks of your diet, with at least two servings at lunch and dinner.
- Choose monounsaturated fats such as olive oil, almonds and avocados.
- Eat a diet that is primarily plant-based by choosing: fruits, beans, nuts, whole grains and seeds.
- Animal products such as red meat and processed meats should be the smaller portion on your plate.
- Choose seafoods that are rich in omega-3 fatty acids such as salmon, tuna, and halibut.
- Plant-based sources of omega-3 fatty acids include walnuts, pine-nuts and soybeans.
- Limit consumption of high sugar drinks and, on occasion, choose the all-natural dessert options.
Do you need a rule to help you become healthier? Here’s a key rule that applies to any nutritional approach: Eat Small, Be Small. Eating more food than your body needs can move your biometric profile into the at-risk range. All healthy dietary cultures, regardless of the specific cuisines they consume, eat meals in control.
Use these tips to aid you control portions.
- If you eat faster, you will be more likely to overeat. So slow down, and take smaller bites when you eat.
- Sugar consumption can create cravings, leaving to overeating. Cut sugar from your diet where you can.
- Start with just a bit less than you think you want, then go back for more afterwards if you are still hungry.
- Train your cravings. The amount you are hungry for can be trained. If you eat large, that will be what your body expects. So eat small, to be small.
By controlling quantity and quality, you can get all the nutritional benefits of the healthier food options, but without eating so much that those same food become bad for you. Win win!