It’s interesting to talk about healthy diets because depending on your genetics, the state of your body, your goals, and your understanding of nutrition, the approach you might take towards integrating one into your life could be completely different than somebody else’s. In this post, we’ll discuss some essential components of a healthy diet.
Different Types of Diets
According to the government’s dietary guidelines, you should follow a diet that’s low in saturated fats, where protein encompasses only 25% of your meal, 25% is grains, and 50% of the meal comes from vegetables and fruits. However, these recommendations are not necessarily based on what’s best for the public. We now know that beef and saturated fat doesn’t cause high cholesterol levels. Something to keep in mind is that government recommendations are subjected to political and commercial pressures from food industry lobbyists and even big pharma.
Numerous diets can be much healthier than the one the government recommends. For instance, a ketogenic diet can be beneficial for many people. This one entails cutting carbs out almost entirely and eating high portions of fats of all kinds, including coconut oil, fatty fish, bacon, eggs, and avocados. This is not a new way of eating. Our ancestors only ate proteins and fats for thousands of years; living arguably some of the most proactive and energetic lifestyles out there.
Other diets delivering positive effects are anti-inflammatory diets. Since inflammation underlies most diseased states, lowering inflammation in the body is essential. The idea is to eliminate inflammatory foods (sugars, refined carbs, sodium) and incorporate foods and nutrients that prevent and combat chronic inflammation. Some anti-inflammatory compounds are vitamins C and E, minerals, fiber, omega-3 fatty, flavanoids (tea, cocoa, fruits, veggies), and anthocyanins (blueberries, strawberries, raspberries, and other red and purple plant foods).
There is no diet that fits everybody’s lifestyle because we all have different genetics and lifestyles. Whatever diet you choose, there are some ways to make your diet healthier.
Components of a Healthy Diet
Calculate Your Calories and Macros
The first essential component of a healthy diet is to address your caloric needs. It’s important to know how much food to eat. This will help you to maintain a healthy weight and keep healthy. It’s not only about overeating, undereating is damaging as well. You need to figure out your caloric intake according to your weight, height, activity levels, and goals.
You also need to understand what your macros might be for your goals. This means the carb, protein, and fat ratios of your meals. For instance, a keto diet will require a much higher fat intake than carbs. A diet to increase muscle mass will need a higher intake of protein over carbs as well. So, what matters is that you are eating the right portions and macros that fit your goals.
Limit Sugar, Junk, Processed and Fast Foods
Limiting sugar, junk, processed, and fast foods is extremely important. If you can avoid them is better but, if not, at least limit their consumption. Sugar is very toxic for the body. It raises your insulin level, feeds cancerous cells, and breeds disease.
On another hand, junk, processed, and fast foods are void of any nutritional value and are filled with artificial preservatives, colors, additives, and sweeteners that increase the toxic load on your body. The more toxic your body is, the more health issues you are likely to have.
Another essential component of a healthy diet is to pay attention to the quality of your food. Organic food has been shown to have greater nutritional compounds such as antioxidants, vitamins, and minerals, and lower levels of toxins (pesticides, sodium, nitrates) than conventional food. It’s also fresher, as well as much more delectable. If you can’t afford to eat everything organic, buy as much organic as you can. It makes a huge difference in your body.
Switch Simple Carbs for Complex Carbs
Carbs are not the problem, simple carbs are. Carbohydrates are needed for energy production, digestion, cardiovascular health, blood sugar balance, and much more. Try to eat more healthy carbs such as vegetables, fruits, whole grains, and quinoa. At the same time, eliminate sugar, foods made with white flour, pasta, cookies, dessert, pastries, and such.
Incorporate Healthy Fats and Proteins
Switching to healthier fats and proteins is a good way to not only eat better but learn to cook more easily also. For instance, you can learn how to make salmon with pasta here, using a delectable recipe that anyone would be jealous to enjoy. Alternatively, you might switch to nuts instead of potato chips for your midday snack, or even use avocados for some richness in your afternoon meal instead of deli meats. A healthy diet should be fun, colorful, and fresh. So don’t be afraid to get started there, too.
Besides your regular meals, you should add superfoods and supplements. Superfoods are plant and animal food sources that are nutritionally dense. They contain high amounts of vitamins, minerals, flavonoids, and antioxidants that help the body fight free radicals and possess anti-inflammatory and anti-carcinogenic properties. Superfoods help to improve your health and fill in nutritional gaps.
Organic muscle has a few powerful blends. Superfood Greens Powder contains spirulina, chlorella, wheatgrass, beetroot, matcha, turmeric, coconut water, ashwagandha, prebiotics, and probiotics. Superfood Reds Blend contains Jerusalem artichoke, berries, mushrooms, rhodiola rosea, and ginseng. Superfoods Gold has turmeric, ginger, prebiotics, probiotics, moringa, ashwagandha, and greens.
Following a diet is not a bad thing, extreme crash diets are bad. Your diet should be nutritious and satisfying. You can live a normal life without feeling that a healthy diet is stressing you, leaving you hungry, or making you feel deprived. With this advice, we hope you incorporate all the essential components of a healthy diet and enjoy it.
To a Fitter Healthier You,
The Fitness Wellness Mentor