9 Healthy Eating Tips 2021 – How to Eat Healthier – Cosmopolitan | Directory Mayhem

Here’s a shocker: The world of “health” and “nutrition” is complicated. From celebrities promoting detox teas that “flush your system” (literally) to fad diets originally made for epileptic kids (look at you, keto!), it’s a lot! Especially if you decide to make healthy eating a priority.

But what is healthy eating anyway? The truth is, we live in a world where one food group is public enemy #1 for decades, until a new brand or diet comes out and says you should *only* eat this one thing. What the hell?

But listen, “eating healthy” is more than just eating, says Laura Iu, a registered nutritionist and specialist in intuitive eating.

“Healthy eating is all-encompassing,” she explains. “It is your physical health, your mental health and your emotional well-being.” You need to consider all three things. Translation: It’s not a list of healthy things you ate or didn’t eat in a day. It means eating in a way that makes you feel good physically, mentally, and emotionally.

So, no, buying six bags of leafy greens at Trader Joe’s, following a specific eating plan, and never eating a hot dog again is NOT a healthy diet, explains Kylie Sakaida, RD, of Cedars Sinai Hospital in California.

So, uh, where does that leave us? To be honest, it’s different for everyone. But Iu encourages clients to ask themselves the following: How would it look and feel to take care of myself through food? Answer this question as truthfully as you can, then follow the expert healthy eating advice below and you’ll be on the right track.

Wondering what to add to your favorite dishes.

Good news! Eating healthy does NOT mean eliminating all of your favorite foods. That’s arguably far unhealthier than eating anything classified as “junk,” both Iu and Sakaida say.

Think about it like this: If you want to try eating more vegetables, add a few extra servings to your favorite dishes from time to time Instead of forcing yourself to eat three or more servings of broccoli a day (can you imagine that?! Oops).

“So let’s say you’re making an omelet, and you throw in some spinach and onions,” Sakaida explains. “If you want to include more fruit, apples and peanut butter are the most delicious combination that also fills you up.”

But don’t worry, you don’t have to rewrite the recipes for all your favorite dishes, Sakaida explains. “Start small,” she says. “Perhaps try one new recipe a week to experiment with new ways to incorporate more whole foods and balanced meals into your diet.”

A personal favourite? Add peas and pancetta (last ingredient is soul-healthy) to a bowl of boxed mac and cheese. Favorite is Annie’s Shells & White Cheddar, but you do.

Make sure you eat all things.

Your diet should contain carbohydrates, proteins and fats“, explains Iu. They will help you feel full, satiated and energized throughout the day. Aka, you’ll be a functioning human, which is always a good thing.

If you need refreshment, you can find carbohydrates in rice, pasta, fruit, bread and many, many other tasty things. Protein is plentiful in charcuterie, nuts, chicken nuggets, and the black beans in your burrito. You can find fat in olive oil, avocado, mayonnaise, butter, and Greek yogurt. The possibilities are basically endless!

You don’t have to drop everything and eat clean.

ICYMI, there are many ~wellness~ brands and influencers out here making people feel guilty about eating processed foods. but Labeling things like granola and potato chips as “bad” and kale and bananas as “good” is problematic, says Iu. It implies we have to be strict about what we eat, she adds.

“All food has nutritional value,” explains Iu. “You’re not going to develop a nutrient deficiency just because you’re not eating what you think is the right kind.” Yes, Even highly processed white bread has nutritional value. Buy the miracle bread if you like it.

Whether you made your pasta with tomato sauce from a jar or from scratch with organic tomatoes, you’re still getting fiber and vitamins from those tomatoes when you slurp up a pasta. So don’t be so hard on yourself.

Eat regularly and eat enough.

Skipping meals when you’re hungry in order to “eat healthier” isn’t, says Sakaida. Following a fad diet like intermittent fasting or skipping meals to make up for all the good stuff you ate on vacation last week is essentially starving yourself. In turn, your body can retaliate by breaking down your muscles for energy and slowing your metabolism to conserve energy.

The definition of eating enough varies from person to person, Iu says. but It is important that you listen to your body’s hunger signals. That can mean eating three meals a day with snacks every few hours, or not eating breakfast until 11 a.m. because your body isn’t hungry yet.

While Iu says it might take time to learn your hunger signals — especially if you’ve never thought about them or taught yourself to ignore them — it can be helpful to check on how you’re feeling emotionally and physically.

Focus on feeling full.

Thanks to food advertising and nutrition culture, we’ve been taught that it’s healthy to limit your daily calorie intake, but that’s just not true, Sakaida explains. “Limiting your calories can take a toll on your mental health and lead to disruptive eating habits.”

After all, you want to feel full. This could mean eating a second breakfast helping if you’re still hungry (the hobbits were up to something), or adding more avocado, rice, or chicken to a salad.

Make friends with the freezer department.

Forget what you’ve heard about frozen food, Iu explains. “The reality is like this frozen spinach still offers the same nutritional benefits as a fresh batch.” Hear that?

And that’s amazing, because frozen foods can be a lifesaver on those days when you just can’t bring yourself to pull out a pan. But Sakaida warns that some may not be particularly filling thanks to the set portion sizes. Consider adding some frozen (or canned or fresh! literally anything you have in your kitchen!) veggies or other extras to the prepackaged meal to feel good and full. It’s also a good idea Keep an eye on sodium levels, as too much can contribute to high blood pressure or heart diseaseaccording to CDC.

Prepare your meals*

*If you want to.

Ever since Pinterest and 30-second food videos were introduced, the art of meal prep has taken over the world. But just because every food vlogger and your Aunt Linda swear by it doesn’t mean you have to spend your entire Sunday cooking 21 meals and labeling every Tupperware. Instead easy Use meal prep strategies to plan out your meals for the weeksays Sakaida.

Let’s say you want to try a new fish and vegetable recipe that you saw online for Tuesday night, and you also know that Pasta Wednesday is spiritually attuned to you. Just make double the veggies for the first dish and add the extras to your pasta the next day. or Make a big batch of rice on Sunday night and include it in as many meals as you can until it’s gone! Look at you Meal Prep Queen!

Don’t forget to pat yourself on the back for making a tiny dent in the food waste cycle.

Eat foods that taste delicious.

Serious! If you don’t like broccoli, don’t eat broccoli. At the end of the day, You want to fill yourself up with foods that you like or have a craving for (Remember when we talked about listening to your hunger cues?). Load up these chicken breasts with your favorite herbs and spices and fats before tossing them on some linguine. (My Italian ancestors are crying, but we’re not here for authenticity.)

Sometimes foods like cheese and jam on sourdough bread call your name — and you should eat them when they do. Taking those out altogether and swapping in “healthy” things you actually hate (like zoodles) isn’t actually healthy, according to Iu. The more you eat foods you enjoy, the easier it becomes to maintain that balanced diet.

Question the way you were taught about healthy eating.

Hey, one big thing to remember is that A healthy diet and mindset isn’t about perfection—it’s about making it work for you in the long run, explains Sakaida. “Take on what you think is most doable for you, because that will set you up for success.” Yes, even if that means buying a bag of frozen spinach from the freezer and mixing it into your leftovers.

Another thing to watch out for on the sustainability journey: how you’re feeling emotionally. “Thoughts have so much power,” says Iu. So Start a dialogue with your mind and body regularly Check in to make sure you feel looked after, she adds. Eating healthy is certainly not linear, but listening to your body will steer you in the right direction overall.

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