When pursuing optimal wellness, one of the toughest hurdles is understanding proper nutrition. When it comes to nutritional well-being, the phrase “healthy eating habits” is thrown around a lot. But what does it mean? Being doomed to a life of dry salads with dressing on the side?
No way! Luckily, good nutrition is much more dynamic and satisfying than common culture frames it to be. So if you’re seeking new strategies for how to eat healthy, nutrition class is in session. We’ve pulled together eight proven, science-backed but simple health and wellness tips to help guide your personal nutrition journey.
1. Listen to your body
Remember: nutrition is not a one-size-fits-all venture. Try to listen to your body and see how it responds to the things you eat. What works for one body won’t always work for another. For example, some people may do better by limiting grains while others may be extra sensitive to lots of fiber. It’s all about finding what works for you.
2. Eat with intention
Next time you sit down to enjoy a meal, make way for some mindfulness. From color and texture to aroma and taste, attending to your senses as you slowly chew your food is good for your mind and body. Chewing signals the release of important enzymes needed for digestion and absorption, and eating too quickly, like when you’re stressed or distracted, can contribute to uncomfortable digestive symptoms, like bloating and gas.
3. Prioritize protein
Being mindful of protein intake isn’t just for bodybuilders. Protein is essential to building and repairing your body's tissues, supporting metabolic reactions, keeping your blood sugar balanced, and improving satiety (a feeling of satisfaction after you eat; no longer hungry but not overly full).
Whether you get protein from animals, plants, or both, just make sure it’s coming from a quality source. If you’re a meat-eater, opt for grass-fed beef, wild-caught salmon, and pastured poultry and eggs. If you’re vegan, limit the fake meats in favor of real protein-rich foods like beans and seeds.
4. Befriend healthy fat
Healthy fat is not an oxymoron. Like protein, eating foods with healthy fat supports blood sugar balance and satiety by slowing the absorption of the meal’s carbohydrates into your bloodstream. This helps you stay fuller longer and avoid drastic dips in energy.
The best choices are unsaturated fat sources like nuts and seeds, avocado, olives and olive oil, with occasional plant-based saturated fats from coconut and coconut oil. Pay attention to trans fats and refined oils in packaged snacks. Keeping mostly whole, unprocessed foods on your plate is the easiest way to avoid these unhealthy fat sources.
5. Focus on fiber-filled carbs
Not all carbs are created equal. When it comes to well-rounded nutrition, fiber-filled carbohydrates like whole fruits and veggies are excellent sources of energizing glucose that your brain and body need. Not only are healthy carbohydrates full of vitamins and minerals, but they also help you feel full and support digestion and gut health.
6. Eat the rainbow
Naturally colorful foods = nutritious foods. Eating a rainbow of colors of whole foods every day helps to ensure that you are also getting a wide variety of nutrients and antioxidants. From the carotenoids that make carrots orange and bell peppers red, to the anthocyanins that give blueberries and blackberries their luxurious hues, to the vibrant green of chlorophyll-rich spinach, paint a nutritional feast for your eyes as well as your body.
7. Supplement an imperfect diet
Whether you skip certain foods due to allergies, religion, or personal preference, or your busy schedule has you hitting the drive-thru more often than you’d like, taking dietary supplements can be a reliable way to top off your daily essentials.
If you follow a vegan diet, you may benefit from a B complex supplement. If you don’t eat eggs, you may consider a choline supplement. If fish isn’t your thing, an omega-3 supplement might be a smart addition. Or if you want a more comprehensive approach, a high-quality multivitamin or superfood powder are great options to round out your nutrition plan.
8. Remember this simple phrase
Eat real food. Or in the words of Michael Pollan, acclaimed author and natural food advocate: “Eat food. Not too much. Mostly plants.” Simple yet profound, this axiom offers you flexibility and freedom in making good food choices.
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