Quality Eating

What is quality eating and how to do it?

Tuesday, February 20, 2020 - 05:30am

Overview

Eating right has been challenging since childhood, but it becomes difficult as we age and follow bad habits; consistency is key to success. A well-balanced diet can give you more energy, strengthen your body's internal organs, and make you feel better. The benefits are endless; it can help you avoid many chronic diseases such as hypertension (high blood pressure), cholesterol, chronic fatigue, and many more.

Junk Food Addiction

All junk foods are produced to make you feel good, and they have the following similarities:

Smell and fake chemicals are added to make you come back over and over again.
Taste, their formulation of fat, salt, and sugar, targets your brain senses, so you always want more.
Visuals, the package, or displays have colorful designs that evoke happiness in your brain.
Poor food density is when the food rapidly dissolves in your mouth.
High in calories and very low in nutritional ingredients.

Preparation Before You Begin Eating Right

Partners and roommates, new changes in habits are more manageable when all the people under one roof follow the same guidelines and ensure everyone is on board.
Food pantry and refrigerator, begin replacing junk food in your refrigerator and food pantry with a healthier alternative; place the more nutritious food at eye level.
Dining table, place colorful and fiber-dense fruit in a bowl at the center of your table: apples, pears, and oranges.
Have a water bottle always near you so you remember to drink more water throughout the day.
Plates, use smaller containers to give time for your brain to acknowledge the food you eat; it is better if the leaves have abstract color designs at the center that show more food that is.
For alcohol and soft drinks, use skinny glasses, relatively short ones.
For leftover foods, use transparent plastic bags for healthy food; for unhealthy food, hide completely from eye view in a container or tin foil wrap.
Replenish your refrigerator and pantry food before they run out; not having your healthy alternative available can push you towards unhealthy food.
Know where to obtain your healthy foods, have 2 to 3 different market options, and buy locally, since it will be fresher.
Prepare your meals ahead of time.
Grocery list: develop a grocery list and follow it.

What Foods to Eat

Vegetables, eat more colorful vegetables (green, red, orange, yellow). The more robust the color, the more nutrient-dense it is.
Fruits eat fruits with lots of fiber, like apples, peaches, oranges, and grapefruit.
Diversify and change between different dishes, so you don't get bored with eating the same food; some examples are salads, soups, sandwiches, and all-grain cereals.
Sodium, reduce salt that has sodium and replace it with cilantro, dill, or chives herbs.
Canned food, minimize canned food, as they contain lots of sodium.

Vitamins & Supplements Necessary for a Healthy Diet

When it comes to healthy eating, a balanced diet from whole foods should provide most of the essential nutrients. However, certain supplements and vitamins can support overall health, especially if you have specific dietary restrictions, health concerns, or deficiencies. Here are some common vitamins and supplements that can complement a healthy diet.

Multivitamin: A general multivitamin can help fill gaps in your diet and ensure you're getting a broad range of essential nutrients.
Vitamin D: Is essential for bone health and immune function. It’s often difficult to get enough from food alone, so supplementation may be necessary, especially in areas with limited sunlight.
Omega-3 Fatty Acids (Fish Oil or Algal Oil): Support brain health, reduce inflammation, and improve heart health. Fish oil is a common source, but plant-based options like algal oil are available for vegetarians and vegans.
Vitamin B12: Is crucial for nerve function and red blood cell production. It's mostly found in animal products, so vegetarians, vegans, and older adults may need a supplement.
Magnesium: Supports muscle function, heart health, and bone density. It can also help with sleep. Many people don't get enough magnesium from their diet, especially those with high-stress lifestyles.
Calcium: Is vital for strong bones and teeth. If you don’t consume dairy or fortified plant-based alternatives, you may need a calcium supplement, especially for women at risk of osteoporosis.
Vitamin C: Supports immune health, skin health (by promoting collagen production), and antioxidant protection. It’s typically found in fruits and vegetables, but supplementation can be helpful during cold and flu season.
Probiotics: Promote a healthy gut microbiome, supporting digestion and overall immunity. If you have digestive issues or take antibiotics, a probiotic supplement may be beneficial.
Iron: Is important for energy and oxygen transport in the blood. People with higher iron needs (like women during menstruation or pregnant women) may benefit from a supplement. Vegans and vegetarians might also need iron due to its lower bioavailability in plant-based sources.
Zinc: Plays a role in immune health, wound healing, and cell division. It's found in meats, shellfish, and legumes, but supplementation can help if your diet is low in zinc-rich foods.
Iodine: Is essential for thyroid function, and many people who don’t use iodized salt or eat iodine-rich foods (like seaweed) may need a supplement.
Folic Acid (Vitamin B9): Is crucial for cell division and is particularly important for pregnant women to reduce the risk of birth defects. If you're planning to get pregnant, folic acid supplementation is recommended.
Fiber: If your diet is lacking in fiber-rich fruits, vegetables, and whole grains, a fiber supplement can help support digestion and heart health.
CoQ10 (Coenzyme Q10): Helps with energy production and acts as an antioxidant. It’s especially beneficial for people on statin medications or those over the age of 40, as the body’s natural CoQ10 production declines with age.

External Factors that Influence Bad Eating Behaviors

Stress causes you to crave unhealthy foods and seek the excellent feeling sensation; instead, find out your stress triggers and implement breathing techniques, exercise, or other relaxing methods.
Say no, and plan how you will say no when someone offers you an unhealthy food or beverage; being aware of it will make it easier to say no.
Eat only when you are hungry, and avoid eating under emotional distress.
Eat slowly and enjoy the food, and allow time for your brain to register the food intake. Studies recommend chewing the food 25 times for each bite provides for better digestion of foods in your body.
After eating, pay attention to how you feel after eating. After eating a healthy salad, you should feel energized. After eating a pizza, you feel tired and sleepy.

How Much Food Should I Eat in Every Meal

This is the most challenging part since sometimes we have to eat out, and we are not carrying around a measuring cup with us. An easier way is to take is to use your fist as a measurement guide.

Salad, up to 3 fist-sized portions, salad has lots of water, it looks like it is more, but it is not. Always eat your salad first; most of the good nutrients that keep you alive come from greens.
Protein, up to 1/2 a fist per meal; avoid red and processed meats; a healthy alternative to meats is spinach, hemp seeds, soy protein powder, beans, and other grains.
Eat about a tablespoon daily of healthy fats; some good oil choices are avocado, olive, and fish. You can also eat cashews, peanuts, almonds, flaxseed, and pistachios.
Limit the refined bread; replace white bread with sprouted all-grain bread.
Drink at least 60 oz of water throughout the day.