7 Golden Rules Of Healthy Eating

Do Not Eat Anything That Comes From a Box

Otherwise put: eat freshly picked and freshly made food. Understandably, cooking every meal yourself is not a realistic goal for everyone. That being said, if you are choosing to eat foods prepared by others, make sure it has a short shelf life. Food that is freshly prepared will go bad very quickly as per nature’s intentions. Shelf stable foods have additives that enable them to last for weeks, months and years. Stay away from these types of foods and ingredients lists with preservatives, artificial ingredients or any added ingredients that don’t need to be there (like tons of sodium and sugar). Foods that sit around for long periods of time also have higher instances of mould,many varieties of which are not visible to the human eye,and bacteria. The more often it is handled, the higher the chance it has been contaminated. Note: frozen food is not such an issue– when foods are flash frozen, they retain much of their nutritional content. Plus, they tend to be budget-friendly.

50% Plants 50% Everything Else

What that means for you: more colourful salads, veggie bowls, smoothies and soups. The majority of your diet should be plants– most experts can agree on that, even if they are arguing about the benefits of raw versus paleo versus vegan. Vegetables are full of so much good stuff (minerals, vitamins,micro-nutrients)– it really does make a huge difference in your overall wellbeing to incorporate more of them in your diet every day. Eating more plants means getting in more fibre and more water– known as eating your hydration. Ever noticed that you are very thirsty after consuming a bunch of fast food? Packing in fruits and veggies will have the opposite effect. Aim for more than 50% to 70% of your plate to be made up of plants at every meal - writes golifehacks.info

It’s All About Fibre

There are many nutrition controversies these days but one thing all the experts agree on is that fibre is essential for health. It keeps your digestive system in check by acting as a ‘sweeper’ of your various intestinal tracts amongst other things, it keeps you fuller, reducing your need for more calories, it slows down the effects of fructose and glucose on blood sugar, helping to lessen insulin spikes. Guess where fibrecomes from? Vegetables, fruits, whole grains, seeds and nuts. You can guess where we are going with this…Rememberwhile a green juice a day is perfectly healthy– juices do not contain much fibre. Smoothies and blended soups are the way to go if you are in a rush– they ensure you take in all of the fibre.

Eat Some Animal Protein, Some of the Time

Basically: eat some meat andfish and make sure it’s the best you can afford. If you eat less overall, your budget will be able to accommodate the higher quality version, which sadly costs more than the industrial varieties.Many healthy people consume seafood, poultry products, meat and dairy.The issue is where you are getting your meat/dairy/seafood from and how much of it you include in your diet? Most of your meals should be plant-based and when you add in the animal protein, make sure it’s raised/reared the way nature intended it to be: free-roaming 100% grass-fed beef, pasture-raised lamb and pork, organic chicken/eggs and wild seafood. Why? Because the nutrient profile of animal protein reared in its natural habitat is completely different to the factory-raised alternative, not to mention that the latter is extremely harmful to the environment.

Variety is the Spice of Life

Eat the whole rainbow. Your plate should be colourful and include many different ingredients. The more different ingredients you eat every day, the more nutrients, minerals and vitamins you will ingest. One of the easiest ways to ensure variety is to make use of herbs and spices– commit to using one dried spice and one fresh herb every day for dinner. Make sure you use a different one every day for a week and then start over– this is an easy change to adopt, plus it’s fun. Test out new recipes, trial new cuisines and top up your salads, soups, smoothies and veggie bowls with toasted nuts/seeds and herbdressings. Sauces are a great way to get many different ingredients into your diet.

Drink More Water

We urge you to take on this challenge.Change nothing else about your eating habits EXCEPT this one thing: commit to drinking three litres of water a day. Do this for one month. We will go on record and guarantee that if you compare body measurements, photos of your complexion and body composition data– all will have improved. When you drink a lot of water, you are not as hungry overall andmany of us misinterpret thirst for hunger. The right amount of hydration also helps all your organs do their job better: blood circulation, cell regeneration, smooth digestive, expelling waste, absorbing nutrients,all of theserequirea great deal of water. When all these things are working smoothly, you will look, feel and do better all around. Just make sure you are drinking the right kind of water such as filtered with added herbs or fruit to liven things up. Mineral water works too but is not always affordable or environmentally-friendly. Don’t go for distilled water– amongst other things, it can lead to mineral loss and can increase your body’s pH levels, rendering you more acidic.

Good Fats = Good Thinking

Most of us have probably read about fats, this ad nauseam at this point, but it’s worth repeating: you need good fats for optimal health, particularly for good brain functioning. Great ways to get it: incorporate some wild seafood and pasture-raised meat in your diet, cook using unrefined virgin coconut, raw grass-fed butter and ghee (clarified butter) and dress your salads/veggie bowls with cold pressed avocado, nut or olive oil. You really can’t go wrong if you follow these simple tenets. A quick reminder about the fats you should avoid: processed oils (refined), trans-fats/reconstituted fats (usually solid at room temperature when they should be liquid, margarine comes to mind), rancid oils (those packaged in clear plastic that have been sitting around on brightly-lit store shelves for months).

golifehacks.info

7GoldenRulesOfHealthyEating
If you notice an error, highlight the text you want and press Ctrl + Enter to report it to the editor
I recommend
No recommendations yet

Comments

Post your comment to communicate and discuss this article.

Society
Irish baby name trends have taken a such a drastic turn in the past century some are becoming extinct, research has revealed. While some new entries gained traction in recent years, there are still timeless favourites that soar high on the popularity scale. The Ancestry.ie survey identified Adam and Harry as the favourite names among boys, seeing a 1,396% and 979% percentage increase since 1917 respectively. They are followed by Luke, Aidan and Mark to for...
Incidents
One person was hospitalised after a crash between a horse and carriage and a car overnight. Two fire engines and an ambulance were called after the crash at 2:30am on the junction of Eccles Street and Dorset Street. The man at the helm of the cart was brought to hospital although his injuries were not believed to be serious. The horse bolted for about 100 metres after being startled by the crash but was uninjured. The carriage however received heavy damage...
Society
A grieving Dublin woman said she is still in shock that her elderly mother died from spilling a cup of tea. Daphne Anderson (91) - originally from Glasnevin - died from sepsis, which she contracted in hospital while being treated for scalding injuries. Daphne's daughter Audrey told The Herald that her mother had been fit and active prior to the injury. She said: "My mother was fit and in good health. I can't believe that spilling a cup of tea could have ki...
Society
Passengers were left frustrated at the weekend as Aer Lingus was forced to cancel two flights at late notice. People hoping to fly to JFK Airport in New York on Saturday afternoon were angered when the flight was cancelled. Aer Lingus flight EI109 was due to leave Dublin for JFK at 4:10pm but was cancelled just hours before. Many holiday-makers were sat in the airport at the time waiting for information when the news broke the flight would not be in operat...
Incidents
Vandals who set fire to two taxis over the past four days in Crumlin have been condemned as "scumbags". One cab was burnt out on Friday night, followed by another this morning. The Dublin Taxi Drivers Facebook page shared images of the destroyed vehicles this afternoon and urged people in the area to be aware of any suspicious behaviour. In the post, the group wrote: "Two taxis burnt down in Crumlin, Friday night and one this morning on Sundrive road! "Be...
Society
A society in a Dublin college has been suspended from all social activity for a semester after videos emerged of members getting naked and partaking in "frat style games". DCU's Accounting and Finance Society hosted an election for their first year reps in which students were allegedly performing "nude acts" as well as being told to complete "challenges". In a statement tonight, the society said they will "ensure this does not happen again" and apologised...
Society
Despite the potential operation, Terry claimed that she is not expected to be given accommodation for at least another six months. A former soldier who is homeless and has been living in her car in Dublin has revealed she will be bed-bound for five weeks after an upcoming operation Terry O’Reilly said last week that she has been living in her car in Shankill for more than a year. The 34-year-old has now revealed that she is facing an operation to address n...
Incidents
A teen who threatened to "shoot up" his Balbriggan school is unlikely to face charges, it has been revealed. He was arrested yesterday after making the threatening message and posting a picture of a gun. The 16-year-old is suspected of having a grudge and was arrested and questioned before he was released at midday yesterday. The boy uploaded a twisted message online, insisting: “Don’t come in tomorrow if you have any regard for your life, you’ve been warn...
Society
He said he wanted to help out kids who were more sick than he is. A young boy who has been attending Crumlin children's hospital since he was a baby has raised thousands of euro for other sick children. Isaac Geoghehan is seven years old and recently took part in the Mini Muckers challenge in Punchestown. He managed to raise €3,817 for the challenge which took place on October 6. Isaac has been attending the hospital for six years due to adrenal insufficie...