There’s this quote I find myself constantly quoting to clients. It says…
[quote_center]”What you eat in private, you wear in public.” ~ Anonymous[/quote_center]
I believe it’s very clearly stated the purpose of minding what you eat, regardless of if your nutritionist, dietitian or doctor is watching you.
Healthy eating can never be over-emphasized in developed and underdeveloped countries, whether it be in cases of over-eating which leads to obesity or under-eating which leads to excessive weight loss and wasting amongst other ill-health conditions.
Well, we have been able to come up with this very concise and easily accessible healthy eating guidelines to help in your healthy eating, fitness and wellness journey. So get involved in practice.
- Watch your weight.
The lower and more stable your weight, the lower your chances of chronic disease. Exercise! You can use our Body Mass Index tool to assess if your weight is healthy presently.
- Eat fewer bad fats and more good fats.
Good fats come from nuts, seeds, grains, fish and liquid oils (including olive, canola, soybean, corn, sunflower, peanut and other vegetable oils).
- Eat fewer refined-grain carbohydrates and more wholegrain carbohydrates.
Eating lots of refined-grain carbohydrates that are quickly digested and absorbed (i.e. pasta, pastries, white bread and white rice) increases levels of blood sugar and insulin, raises triglycerides and lowers HDL cholesterol, leading to heart disease and diabetes. Try natural fibers and whole-grain alternatives. Find out more on fiber here
- Choose healthier sources of proteins.
Have more beans & nuts, along with fish, poultry and eggs. Minimize intake of red (beef) & processed meats. Read more on beans here.
- Eat plenty of vegetables and fruits, but hold the potatoes.
Potatoes have a dramatic effect on levels of blood sugar and insulin. Read more on potatoes here.
- Use alcohol in moderation.
If you drink alcohol, 1 drink a day for women and 1-2 for men reduces the risk of heart disease, and I hope you are aware that current research supports this nutrition fact. But, If you do not drink, don’t be compelled to start (I beg and plead with you). Know more on alcohol consumption here
- Take a multivitamin for insurance.
A multivitamin, especially containing vitamins B6 and B12, folic acid, and vitamin D, won’t make up for the sins of an unhealthy diet, but it can fill in the nutritional holes.
Ladies and gents, we are ultimately what we eat, so we MUST eat right and in adequate proportions (even though in our private moments). Else, we make our bodies proof of unhealthy food choices and habits in the public eye.