Healthy Eating Routine
Healthy Eating Routine - Intro
Eating healthy is a core recommendation when it comes to improving yourself and preserving your overall health. It involves picking a balanced diet with high-quality foods, including all food groups in the right amount, and minimizing sugar, salt, and unhealthy fats.
By eating healthy, you’re going to get tons of benefits, which include: getting a healthy weight, improving your appearance, preventing chronic diseases, lowering inflammation levels, lowering cholesterol levels, and improving your sleep quality.
Here’s a routine with essential habits to improve your diet.
Habits
Morning
Consume Healthy Fats
DESCRIPTION - Fats are an important source of energy for your body and mind. But not all the fats are healthy. Some of them can lead to health problems like heart disease and obesity. To make sure you get this energy from the right source, you need to include monounsaturated and polyunsaturated fats in your diet. Regular consumption of these healthy fats has been found to help lower cholesterol levels and reduce the risk of heart disease.
ACTION - Eat foods like avocados, almonds, hazelnuts, seeds, salmon, and tuna, regularly.
5X / WEEK
Best Time of Day: Morning
Take Probiotic
DESCRIPTION - To get the most out of the food you eat, your gut health must be optimal. Probiotics contain living microorganisms that help keep the gut microbiota in good condition. There is growing scientific evidence that supports the consumption of probiotics as a way to prevent multiple diseases and stay healthy. You can find them in foods like yogurt, kefir, sauerkraut, or probiotic supplements. If you get a supplement, make sure you get them from a reliable source, because they are not strictly regulated by health institutions.
ACTION - Eat foods with probiotics or a supplement regularly.
6X / WEEK
Best Time of Day: Morning
Afternoon
Cruciferous Vegetables
DESCRIPTION - You need to give your body the right nutrients to work smoothly. Cruciferous vegetables are a great source of these nutrients. These vegetables include arugula, turnips, cabbage, radishes, broccoli, cauliflower, and others. They include folates, vitamins E, C and K, and beta-carotene, among others. These vegetables are unique in that they have components known as glucosinolates. One of them, sulforaphane, has been shown to reduce oxidative stress and inflammation in the cardiovascular system.
ACTION - Add vegetables like arugula, turnips, cabbage, radishes and broccoli, to your daily diet.
3X / WEEK
Best Time of Day: Afternoon
Evening
Journaling
DESCRIPTION - Changing your diet is not that simple. Eating habits tend to be quite strong. Keeping track of your diet, the changes you make, and your physical activity can strengthen your new eating habits. Writing down frequently and consistently the changes you make and how you feel about them can be very helpful, especially if you are trying to lose weight.
ACTION - Journal regularly the changes in your diet and the effect it has on your overall health.
5X / WEEK
Best Time of Day: Evening
Any Time of Day
Hydrate
DESCRIPTION - Water is essential for the functioning of every cell, fluid, and reaction in your body. It’s a must for everyone. Centers for Disease Control and Prevention (USA) says hydration is essential to general health. Dehydration can cause mood changes, constipation, kidney stones, and other problems. Since your body is constantly moving, it is best to keep it hydrated. If you exercise regularly, you should drink even more water.
ACTION - Drink 2-3 liters of water spread consistently throughout the day to stay hydrated.
7X / WEEK
Best Time of Day: Any
Minimize Sugar Consumption
DESCRIPTION - Sugars are another source of energy for your body. However, excessive added sugars have no place in a healthy diet. They give you a lot of energy but have very few nutrients for your body. These lead to weight gain, chronic obesity, diabetes, heart disease, and many more health issues. You should reduce or remove processed and packaged foods, candies, and sodas from your diet. According to the World Health Organization (WHO), the intake of free sugars should be less than 10% of total calories in a day.
ACTION - Decrease the amount of added sugar in your diet.
7X / WEEK
Best Time of Day: Any
Cooking
DESCRIPTION - A great way to improve your diet is cooking for yourself. Cooking more regularly will make you more conscious about your food choices and may encourage diet changes. In a study by National Health and Nutrition Examination Surveys, they found that home-cooked meals are associated with lower consumption of sugar and fats. Eating out is more expensive and frequently is not related to a higher nutritional value. Home-cooked meals decrease up to 28% the likelihood of overweight and excessive body fat.
ACTION - Regularly cook your own food.
6X / WEEK
Best Time of Day: Any
Why Core Habits are Important for Healthy Eating
Plus Core habits
Sources
ExpandCollapse- The difference a healthy diet can make. https://www.health.harvard.edu/heart-health/the-difference-a-healthy-diet-can-make
- Interactive Nutrition Facts Label. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/fat.cfm
- Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127519/
- Get the Facts: Drinking Water and Intake. https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html
- Guideline: sugars intake for adults and children. https://www.who.int/publications/i/item/9789241549028
- Health benefits of taking probiotics. https://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics
- Cooking at Home: A Strategy to Comply With U.S. Dietary Guidelines at No Extra Cost. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401643/
- Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561571/
- Dietary Self-Monitoring and Long-Term Success with Weight Management. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4149603/
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