A Guide to Healthy Eating

A Guide to Healthy Eating

Your healthiest self evolves from sustainable, life-long nurturing of healthy habits that fit your body type and lifestyle. While eating healthy helps you maintain your optimum weight, it also drastically decreases your risk of life-threatening diseases and promotes an overall higher quality of being. Read below for how you can implement healthy eating habits into your daily routine to ensure a diet that will last and enhance your lifestyle.

Implement Complex Carbs

Diets often shy away from carbs, but professionals recommend that complex carbs, like whole-grain bread and pasta, brown rice, starchy vegetables, legumes, nuts, and seeds, make up around half of your daily calories. These natural carbs contain more fiber than white or refined carbs and help you feel fuller for longer. The only warning when preparing your complex carb-based dinner? Incorporate high saturated fats like oils, butter, or creamy sauces with your carbs sparingly. 

Eat Lots of Fruits and Vegetables

A tried and true way to determine if you are eating healthy is to see how many colors are on your plate. The more colors you see, the more likely it is that you are incorporating the essential vitamins and minerals colorful fruits and vegetables have to offer. Fruits and vegetables are also a great way to satisfy your sweet tooth with natural sugars and include a variety of micronutrients into your diet.

Eat More Fish and Lean Protein

Protein is essential to a healthy diet, but it doesn’t have to come from meat. For example, beans, peas, quinoa, lentils, tofu, and dairy are excellent low-fat protein substitutes. However, if meat is your go-to for protein, look for words like “round,” “chuck,” or “loin” which usually signify the leanest, healthiest cuts. White meat options typically contain less fat, so incorporating chicken and turkey breast and almost all types of fish also promote a protein- and omega 3-rich diet. 

Eat Less Saturated Fats and Sugar

Natural fats and sugars are good for our bodies and help them operate the way they are supposed to. The problem starts when saturated fats and sugars are added to foods as they create empty calories that trick you into eating more, slow down your metabolism, and expedite unwanted weight gain. Implementing whole foods with less saturated fats and sugars will still satisfy those sweet tooth cravings without raising your cholesterol or fluctuating your metabolism. 

Keep Hydrated

Professionals recommend people drink 6-8 glasses of water every day to stay properly hydrated. While water is best, other drinks like coffee, tea, low-fat milk, and low sugar sports drinks also effectively hydrate the body. Being hydrated dilutes feelings of hunger, and also supports your digestive system, your joints, skin, heart, and several other vital components to your health. 

Eat Often 

To keep your metabolism and other systems healthy and regulated, it is important that you eat consistently. Prepare raw and unprocessed snacks like nuts, veggie sticks, or fruit to take with you on your busy days. When preparing your food, regulate your portions to align with your weight, height, and activity levels so that you can achieve optimum fuel throughout the day. 

The most important factor for healthy eating is balance. Allow yourself a cheat day here and there, and prioritize the healthy foods you love over the ones you don’t. Eating well is a lifestyle, not a diet, and combined with regular exercise and self-care, will result in an overall improved sense of self. All American Healthcare cares about your health on every level. With our medical weight loss program, Ideal Protein, we can help you establish a sustainable and comprehensive weight loss plan through expert nutritional coaching and exercise specialists that will promote long-term results. If you find yourself feeling those post-workout aches and pains, we also offer the highest quality chiropractic care to get you back on track for your next workout.

Musculoskeletal Disorders

Musculoskeletal Disorders

Musculoskeletal Disorders, (known as MSDs) are disorders that can affect the muscles, nerves, tendons, ligaments, joints, cartilage, blood vessels, or spinal discs.