It is so overwhelming these days trying to understand what to eat. You hear stories about how a friend lost weight on Keto or about how going plant-based will save the earth or how Paleo helped the neighbor with her health issues. So how are you supposed to know what you should eat?
If you look at many of the diet trends out there today, you will see overlap in many of them. They tend to point out the differences, but they are more similar than you would think. Most ways of eating want you to eat whole foods and lots of vegetables. Yes, even Keto wants you to eat a lot of vegetables if you do it the right way.
When you start looking at how you should eat instead of focusing on what you shouldn’t, you can see there are more beneficial attributes to your overall well-being than trying to stick to a strict diet. So, let’s go over some of the things you can do to help guide you to a better way of eating.
Drink your water.
Yes, we have all heard the phrase “don’t drink your calories” but that may not always be the easiest thing to do. I know I wouldn’t want to be without my morning coffee! Here is the thing though; if you focus on getting most of your hydration from water you will reap all kinds of benefits. By staying hydrated you may find yourself not as hungry. This is because we can misinterpret our thirst for hunger. Staying hydrated will also help energy levels. As you know, our body is one amazing machine and it works hard to keep us going. By drinking water, we help ourselves flush toxins, stay more energized and even have better cognitive function.
So, what are some things you can do to make sure you are getting in your daily requirement of water? I always hear advice like “just replace your sugary drinks with water.” Well, let’s be honest here, if it were that easy, we’d be set. Instead, look at how you can increase your water intake and you may just find yourself drinking less of that other stuff. Keep a water bottle with you to sip on and/or for every cup of “other” drinks have one cup of water. Those two simple changes can increase your water intake without having to overthink things. Don’t like the taste of plain water? Add in some fruit! Most popular is adding lemon or lime but you could even add things like blueberries and strawberries. My favorite is infusing my water with a bit of strawberry and lemon. You could even add some vegetables like cucumber for a bright refreshing pop to your water.
Increase fruits and vegetables.
Another great way to help level up your food choices is to add in more fruits and vegetables. According to the CDC, only 10% of Americans are getting the daily recommended amount of fruits and vegetables! We should be filling half of our plates with them at every meal. Focus mostly on vegetables but, I’ll say this, fruit is not the enemy it is being made out to be in our current food culture. Enjoy them too but maybe just focus on vegetables first.
Now, once again, that is the ideal, but it is easy to get overwhelmed by the thought of completely revamping our way of eating in such a big way. I suggest you look at ways you can start to incorporate more into your day. Add some fruit on top of your morning oatmeal or start your day off with a fruit and veggie smoothie. You can also throw some spinach or sweet peppers into your omelet. You have just started off your day with a powerful bang! One of my favorite things to do for lunches is prep a good power bowl or hearty salad packed with veggies. I will scan sites like Pinterest to look for something bright and colorful but still quick to throw together. I have found some amazing easy recipes for the week that way. It’s a great way to try a new vegetable, too, since it can be mixed in with others you already like. For dinners, just leave a little extra room on your plate for those vegetables. Following the food plate guide is a great way to get a quick visual of a balanced meal.
Picking fruits and vegetables that are in season are going to give you the biggest bang for your buck. Fresher foods have more vitamin and mineral content. They will taste better and by following seasonal foods you won’t get tired of eating the same thing day after day. One of my favorite ways to easily grab fresh, in season, foods is to hit our local farmers market. I just love starting my Saturday mornings by not only getting the most delicious food around but supporting our community at large. We are quite privileged to have a year-round market supporting our food choices.
Look at food differently.
Lastly, let me remind you of this. Don’t label your foods. Foods themselves are not “good” or “bad” but some do offer your body more nutritional benefit than others. By making this change you will no longer attach guilt to your choices. You will start to look at food differently. You will find yourself choosing foods based on what they can offer you. Does it give your body the necessary energy for your next workout or to help you recover from the long run you just completed? Does that food give you the vitamins and minerals you need to keep your body healthy? By looking at what a certain food can offer you, it allows you to focus on the benefits. The benefits may not always be health related and that is okay, but it will get you out of the “all or nothing” mindset that the current diet culture tries to box us into. You can enjoy that piece of cake for a friend’s birthday without feeling like you just “blew your diet.”
Taking on a big dietary change can be intimidating and, for most of us, not sustainable in the long run. Taking time to learn how to make smart choices and then making small changes like these can help lead you down the path to a healthier lifestyle.
