Article:Simple tips to healthier eating

Simple tips to healthier eating

Louisa Roscoe ND BHSc Naturopath

It seems there is always a new diet headlining the magazines or the ultimate way to get that longed for body beautiful; new anti-ageing secret creams or talk of some magic pill that will eliminate fat forever. Whether you choose to partake in any of these new treatments or not, it is wise to remember the basics of healthy eating.

Just what is “healthy eating”?

Is it only fruit and veg? Is it low carbs? Is it only eating organic? Is it staying away from all processed foods? We all know eating well is key to feeling good and being mentally and physically stronger, but we get preoccupied with the daily events in our lives, that we don’t pay enough attention to our habits.

Well to some people including naturopathic principles that is healthy eating but for the purpose of this article healthy eating is balancing the food you eat; keeping it varied, fresh and with a few simple ways staying healthy.

By keeping your diet balanced, you’ll find you are giving your body the vitamins and minerals it needs to stay strong. This in turn gives you energy and helps you maintain a healthy weight without having to count the calories or painstakingly spy on the pounds. Our eating habits are as important as the food choices we make in achieving and maintaining health. An old saying ‘worry and hurry are the enemies of digestive health’ is truer today than ever before. In order to truly benefit from the dietary changes we make it is important to adopt healthy eating habits.

Top 10 tips for healthy eating habits

1. Chew.

Digestion begins in the mouth with chewing and the secretion of enzymes. This advice may seem a bit obvious but it makes sense. When you guzzle your food you aren’t giving your brain time to register when you are full as it takes about 20 mins. So by the time you finally get the signal to your brain that you have had enough you are bursting, overloaded, jam-packed and eaten far more than you need. Eating quickly also increases the amount of air and the size of food swallowed. This will lead to inadequate digestion and digestive complaints and an increase gas production. So therefore chewing slows down your eating and is beneficial all round.

2. Don’t skip meals

It may sound odd to people who believe you can only loose weight if you eat less. But in fact skipping meals is not healthy; our bodies need regular fuel to maintain blood sugar levels and metabolism. Eating smaller meals more frequently, at least every 4-5 hours is an ideal way to maintain both energy and a healthy weight. It can help you feel less hungry at meal times and so you naturally eat less. Have balanced snacks like raw nuts or cereal bars on hand for busy times. Hunger is a sign of low blood sugar and will lead to poor food choices; don’t go shopping when hungry and overeating if ignored.

3. Avoid overeating.

Overeating occurs when we skip meals, eat too quickly or not satisfy our taste buds. Overeating is a major cause of obesity and stresses the liver and digestive tract. To reduce the risk of overeating, spread your meals evenly throughout the day and don’t leave your biggest meal until the evening. Our digestive fire is at its peak around noon, a time that is most efficient at converting food into energy rather than storing it as fat.

4. Eat with awareness.

Awareness eating has been proven to cause a rise in metabolism. Ask yourself how hungry you are before each meal. Take about 5 minutes to relax before a meal if you feel stressed. Prepare as many meals yourself as possible- touching, tasting and smelling food before you eat as it will help you prepare the body for digestion, prevent overeating and improve your psychological relationship with food.

5. Achieve fluid balance.

Avoid drinking excessively during a meal as this can reduce enzyme activity. One glass of fluid is adequate. Drink at least 2 litres (8 glasses) of filtered water between meals each day. This can include herbal teas and diluted fruit juices. Drinking plenty of fluids helps circulation, lymphatic, kidney and liver function.

6. Prepare.

Shop for fresh food regularly and keep your fridge stocked to make it easier to eat healthier. When ever you cook make double and freeze in individual containers for future meals. When preparing dinner make lunch at the same time. The best preparation is knowledge about healthy food options- a well informed choice will be the healthiest choice. Know what fats are good and which are bad- general rules; stay away from margarine’s and fried foods, don’t cook with olive oil as it has a low burn temperature add a drizzle after cooking. If you need to heat oil try grape seed oil opt for grilling, steaming, baking or raw. The benefits of healthy fats (olive, nuts, flax, sunflower, oily fish) soothes nerves, builds tissues, keeps digestive tract healthy; found in all body cells and tissues; essential fatty acids are the most important link in our health chain.

7. Carbohydrate and protein intake. Enjoy complex carbohydrates!

All whole grains- amaranth, barley, buckwheat, bulgur wheat, corn, millet, quinoa, brown rice, durum wheat flour, spelt, rye aim for as much variation as possible get adventurous there is lots of choice.

Eat some protein 3 times a day: oily fish, nuts, seeds, tofu, dairy, pulses, beans, eggs or hormone free meat.

8. Go 50% raw.

Have half of your vegetable and fruit intake raw (salads) unless otherwise advised by your health care practitioner. Fruit and vegetables contain enzymes which aid digestion so aim to eat some with every meal. Raw vegetables and fruits are high in dietary fibre also which is needed for keeping you regular.

9. Foods to reduce or avoid.

Artificial colourings and preservatives, sweetners and diet foods, white flour and refined carbohydrate products like pasta, bread and cereals. Processed packaged foods like cold meats, sausages etc. Fizzy drinks and cordials, fast foods and canned foods. Alcohol and caffeine and condiments. Be mindful that these type of foods are detrimental to the healthy eating as they are generally contain synthetic substances

9. Exercise.

Aim for at least 3 or 4 times per week. Exercise works the diaphragm, which massages the intestines and thereby improves the digestive tract. It also regulates appetite, blood sugar control and metabolism.

9. 90% for the body 10% for the soul.

Ensure that the majority of food consumed is within the healthy range (90%) and allow the odd treat to satisfy your mind, soul and social life (10%).

10. Eat positively.

Good eating habits can be easily established with a little effort and a positive frame of mind. A balanced healthy diet doesn’t have to be boring, bland, time consuming or expensive. Take back the control of your diet and health by making your own choices and stop allowing industry (advertising, articles, fashion) dictate what you eat. And remember; food should be prepared and eaten with joy!.