There are so many different healthy eating facts out there that it is easy to get confused and overwhelmed and know which ones we should be doing. Let’s go back to basics and take a look at the healthy eating facts you’ve been ignoring all along!
Breakfast is the most important meal of the day
By eating breakfast you are waking up your metabolism which has slowed down after not eating for several hours. Research shows this common healthy eating fact can aid weight loss as you will eat less overall and make better choices. Your brain also needs fuel to function optimally so you will be able to concentrate better and be more alert.RELATED: RECOMMENDED PLANS FOR YOU
Drink more water
Our bodies are made up of 60% water and need a regular supply to maintain levels. We rely on the right levels of fluids in the body for functions such as transporting nutrients, digestion, our circulation and to help maintain our body temperature.
It is a well known healthy eating fact that hunger can also be mistaken for thirst and having a glass of water can help reduce appetite and make you feel full. We also need water to maintain healthy skin, which can look dry when dehydrated, to support kidney function and help our bowels function well.
It’s not just about the calories
All calories do contain the same amount of energy but it is not as simple as that. The human body is much more complex and different foods go through different biochemical pathways and effect our hunger levels, how satisfied we feel and how our body deals with it.
Eat real food
The healthy eating fact that processed and refined foods contain added chemicals and E-numbers to help extend shelf life and enhance flavour and texture is one that is often ignored. These foods make our bodies crave more while adding no nutritional value.
By eating whole foods in as natural a state as you give your body all the nutrients it needs to function optimally and avoid illness and weight gain.
Swap white carbohydrates for whole grain versions
White carbs are just the whole grain version with the outer layer taken off. It is a common healthy eating fact that the health benefits greatly differ. White carbs are digested easily, broken down into simple sugars and raise insulin levels quickly.
They have very little nutritious value and can cause weight gain when eaten in excess. Whole grains contain more fibre, release energy slowly and keep you fuller for longer. They also contain essential nutrients including B vitamins, Iron, Magnesium and Selenium.
Eat probiotic rich foods
These are not prevalent in our everyday diets. We may eat yoghurts as we are aware of the healthy eating fact they contain probiotics but they are likely to be loaded with sugar or sweeteners and lacking in the healthy bacteria we need.
For optimal digestive health, to ward off infection, boost immunity and fight obesity we need the right levels of good bacteria in our gut. So stop ignoring these healthy eating facts and try the following simple changes for optimal health:
– Start the day off with a healthy breakfast; Oats, sugar free muesli, eggs, smoothies and fruit with plain yoghurt are all good options.
– Ensure you drink plenty of fluids (6-8 glasses of water a day) to replenish stores and stay hydrated. Change it up with fruit and herbal teas and reduce caffeine which has a dehydrating effect.
– Stop thinking about calories and consider the types of food you are consuming. Focus on good sources of protein, fats and carbohydrates by eating lean meat, fish and eggs, lots of fruit and vegetables, small amounts of nuts, seeds and whole grains.
– Swap white rice, bread and pasta for healthier whole grain sources. Make sure you check the packets and ingredients as brown can just mean it’s been dyed and isn’t actually a whole grain at all. Be label savvy!
– Introduce some probiotic rich foods such as pickles, sauerkraut and live yorghurt into your diet to boost your good bacteria and promote a healthy digestive system.