What To Eat
Here are a few guidelines of which foods you should actually include in your diet:
- Healthy proteins, such as fish, lean meat, poultry, eggs, nuts, and beans
- Plenty of vegetables and fruits
- Fat-free or low-fat milk/milk products
One example of a diet that incorporates the above guidelines well is the Mediterranean diet. It is based on traditional foods from the Mediterranean region. While there aren’t strict rules on what the diet consists of, it usually includes plenty of fruits, vegetables, whole grains, seeds, and nuts. There is a moderate intake of dairy foods, and a low consumption of red meat.
Try to avoid:
- Foods that are fried or heavily processed
- White bread, which can raise your blood sugar
- Foods with a lot of added sugar. This includes items such as candy and pastries, and even some foods you wouldn’t expect, like some types of yogurt and granola bars.
- Foods with an excess of trans fats (a type of unsaturated fat that can elevate your bad (LDL) cholesterol levels and reduce your good (HDL) cholesterol levels), saturated fats, and salt.
Portion Size
Want to know what the perfect plate of food looks like? If you want a visual of what to aim for, the Healthy Eating Plate is an excellent resource. This model, created by the Harvard School of Public Health, can be used as a framework for creating nutritious, balanced meals. The Healthy Eating Plate recommends that:
- ½ of your plate should consist of fruits and vegetables
- ¼ of your plate should be whole grains
- ¼ of your plate should be healthy proteins
Even if you follow these guidelines, it is also important to understand portion sizes so you can avoid eating too much:
- 1 serving size of chicken, beef, fish, or pork = 3 oz, or the size of a deck of playing cards
- 1 serving of cereal = 1 cup, or the size of your fist
- 1 serving of salad = 1-2 cups, or up to the size of two fists
How Often Should You Eat?
Limited research from Harvard Medical School says that eating three meals per day, as compared with eating fewer than three meals a day, can help you feel full and suppress your appetite. While there aren’t strict recommendations about when and exactly how often you should eat, there are a few guidelines to ensure that you stay full for longer and don’t resort to unhealthy habits:
- Eat filling foods: Foods that are high in proteins, fiber, and whole grains can help you feel satiated for longer.
- Plan ahead: Set yourself up for success. Don’t skip meals. If you know you’re going to be traveling, pack healthy snacks so you don’t end up overeating later.
- Skip the soda: Sodas, juices, and energy drinks that are high in sugar and calories are devoid of nutrients and won’t help you feel full.
Drinking Water and Staying Hydrated
Hydration is crucial for living a healthy lifestyle. Water makes up approximately 60% of your body weight. The health benefits of drinking water are numerous and include joint lubrication, body temperature regulation, and waste removal. So how much do you need to drink? The National Academies of Sciences, Engineering, and Medicine’s recommended water intake is:
- ~15.5 cups (3.7 liters) of fluids for men
- ~11.5 cups (2.7 liters) of fluids a day for women
Sound like a lot? It may initially seem daunting to drink so much water throughout the day, especially if you currently consume far less than the recommended amount. Start small; try adding an extra daily cup of water every week. Keep a liter-sized water bottle at your desk and try to drink three of them per day.
Remember: Don’t forget to drink water if you feel hungry. Being thirsty is sometimes confused with being hungry.
Lifelong Habits vs. Diets
You want to consume foods for a healthy life, not a short term fix. Going on a diet to lose weight and feel better is not the be all end all solution that some magazines and commercials might lead you to believe. Fad diets can be characterized by:
- Making claims based off of testimonials or a single study
- Having rigid rules that restrict some nutrients and food groups
- Promoting quick weight loss
Instead of trying to adhere to an impossible set of rules that will only make you feel bad about yourself, it’s far better to focus on making healthy habits that you can follow for a lifetime. Following a healthy balanced diet, limiting your alcohol consumption, and limiting your saturated fats and sugars, combined with a workout plan, is a much more realistic way to stay healthy, lose weight, and feel good about yourself.