The timeless saying,“you are what you eat” is incredibly accurate.
Your body is your power source, and what you put into it matters. It is the fuel that allows your body and mind to function optimally and keep you healthy long-term.
Healthy eating doesn’t have to be complicated or strictly ‘diet’ based. It’s entirely possible to nourish your body while enjoying the foods you love. Diet culture is often toxic and misleading and can do more harm than good. What matters most is eating often and eating nutrient-dense foods.
Eating healthy is essential to your quality of life. If we put junk into our bodies, harmful health conditions can arise, such as type 2 diabetes, obstructive sleep apnea, and heart, liver, and kidney disease. Diets that limit the amount of processed foods and are made up of primarily whole, nutrient-dense foods are associated with increased longevity and disease protection.
Remember, it is okay (and encouraged) to indulge in that piece of cake or slice of pizza every once in a while! But, like everything, moderation is the key to health.
Top Tips for Eating Healthy
- Eat foods high in fiber like oatmeal, whole-grain breads or pastas, beans.
- Eat at least 2-3 servings of fruit and vegetables a day.
- Eat more fish, especially salmon, sardines, or trout, for healthy fats and omega-3s.
- Limit foods high in sugar or saturated fats, such as fatty meats or cream-based foods. Think lean protein such as chicken, turkey, tofu or beans rather than pork chops, fried chicken, and burgers.
- Never skip breakfast. It is essential to eat a balanced breakfast containing fiber and protein within the first 30 minutes of waking up.
- Stay hydrated- shoot to drinking at least 70 ounces of water a day.
- Be sure to eat every 4 hours to maintain healthy blood sugar levels. Think healthy snacks such as yogurt, hummus with veggies, and nuts.
- If you’re sensitive to dairy or eating plant-based, make sure to find dairy alternatives that are fortified with calcium and contain added probiotics.
Remember, just because a food is high in calories doesn’t mean it is unhealthy! Foods such as eggs (with yolk), avocado, and salmon are all high in calories but incredibly healthy, filling, and nutrient-dense.
A healthy, fresh, and tasty recipe to try:
- 1 small box (5 oz) arugula
- 1 medium apple thinly sliced
- 1 large peach thinly sliced
- 1/2 cup chopped toasted almonds
- Your favorite protein*
For the vinaigrette:
- 6 tablespoons avocado oil
- 3 tablespoons aged balsamic vinegar
- 3 tablespoons honey
- Put into a container and shake well
- Place arugula, sliced apples, sliced peaches, and chopped almonds into a large bowl.
- If desired, add one of the following *protein choices: 1 cup of cubed, extra firm tofu, 2 cups of cooked shredded chicken, or 1 small log (4 oz) plain goat cheese (crumbled).
- Toss all of the ingredients.
- Pour the vinaigrette on top of the ingredients and toss with clean hands or tongs.
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