10 Basics to Healthy Eating
Peanut butter and jelly, salt and pepper, diet & exercise.
At Cubii we are dedicated to helping people reach wellness through approachable fitness from the convenience of home. So when it comes to fitness, we’ve mastered exercise solutions to serve wellness seekers of all ages and abilities. But health and wellness rely on healthy eating as well. And unfortunately, it can be surprisingly difficult to determine what exactly ‘good nutrition’ means. One can easily become overwhelmed and confused as certain diets claim one food or another is bad for you, while another diet says the exact opposite. One study shows coffee, or eggs, or fill-in-the-blank food items are bad for your health, while another study claims those foods are essential to a healthy diet. Rather than sifting through the ever-changing disputes and contradictions within the field of nutrition science, a best practice entails focusing on the most commonly held agreements amongst nutrition scientists to establish a baseline of dietary guidelines.
It should be understood that for all the intricacies of nutrition, diet is not a one size fits all scenario. Different persons of different locations, cultures, preferences, economic opportunities, shapes, and sizes will all have varying diets, and that's perfectly normal. Diet is completely customizable. With that in mind, the following list is simply an outline to give you some of the most commonly agreed upon understandings of nutrition. It is in no way comprehensive or definitive, and one should always consult with one’s doctor before embracing any major changes in diet and exercise routines.
- Drink more water. The daily 4 - 6 cup rule of thumb is applicable for generally healthy people. Drink fluids gradually throughout the day and always prioritize water over sugary drinks which contribute to weight gain, inflammation, and diabetes.
- Eat whole foods. Whole foods are foods with only one ingredient i.e. chicken, kale, or grapes. Whole foods are nutrient dense compared with processed foods which are energy dense and give you lots of calories with little nutritional value.
- Read labels and avoid preservatives. A simple rule to follow here is if you read a food’s nutrition label and you don’t know or can’t pronounce any of the ingredients, put it back on the shelf!
- Everything in moderation. You are going to have cravings for foods, drinks, and treats that are not the healthiest options, and that's okay! Indulge in moderation to enjoy life without letting those unhealthy foods take control away from you, causing more problems than they’re worth.
- Eat more vegetables. Almost everyone can benefit from incorporating more vegetables into their diets. The days of the old food pyramid where vegetables were merely a small side to meats and grains are long gone. Eat (2 1/2) servings of vegetables per day, including dark green, red/orange, starchy and others.
- Avoid fast food. With oversized portions and unhealthy ingredients loaded with preservatives, fast food can be a fast track to health problems. Fast food commonly causes: elevated blood pressure, bloating, high cholesterol, digestive problems, weight gain, negative mood, and loss of energy.
- Cut back on sugar. According to Harvard’s Health Department, “Watching the sugar in your diet can help you control your weight and potentially avoid serious chronic health problems for example, heart disease and diabetes. So, the first step to reducing excess sugar in your diet is to read labels carefully and opt for products that are lower in sugar.”
- Listen to your body. Simply eat when your body tells you you are hungry, and stop as soon as you’ve eaten enough. Both starving and binging are both pathways to poor nutritional health.
- Snack smart. Snacking throughout the day is actually quite beneficial, given that you’re consuming whole foods. Keep healthy snacks such as dried and fresh fruits, nuts and nut butters, and vegetables readily on hand to curb hunger between meals.
- Don’t worry about eating perfectly. One of the main reasons why fad diets don’t work is that as soon as you fall off your strict diet to indulge in a treat, it makes you want to give up the effort altogether. So give yourself grace, shake it off, and get right back on track.
When you operate under these 10 commonly agreed upon nutritional guidelines, you will have both the structure and flexibility to customize a healthy diet that fits your unique needs and desires. So if you find yourself asking, ‘What should I eat?’ just ignore all the fad diets, too good to be true promises, and studies condemning entire food groups. Instead, zoom out and use these 10 guidelines to view the ‘big picture’ of nutrition for a simplified path to wellness.
If you are what you eat, and what you eat is healthy…then you’ll reap all the benefits of a healthy lifestyle.
