Healthy Diet Plan: Establish Healthy Eating Habits and Set Yourself For Success!

Oct 7 by Joanna Verdan

Are you sick and tired of being sick and tired? You realize that you should “eat healthy” to be healthy, but with so many conflicting voices out there, what does “eating healthy” even mean?

Every day you have new resolve to eat right, but with a convenience store and a fast-food joint on every corner, the day gets away from you. A portion of french fries, a hot dog, a Diet Coke, Doritos, Big Macs . . . they’re quick, easy, and cheap.

But you know you are paying the price, if not now, then later.

Why is a healthy diet important?

Healthy eating will provide your body with just the right balance of vitamins, minerals, and other nutrients, to help you feel your best, stay healthy and have plenty of energy. It can help you handle stress better.

A healthy diet rich in whole plant foods: fruits, vegetables, greens, nuts and whole grains, that is low in fat, preservatives and added sugar can help reduce the risks of many chronic conditions, including heart disease, diabetes, obesity, and some forms of cancer.

Healthy eating is one of the best things you can do to prevent and control many health problems, such as:

Excess weight: you will lose weight fast naturally
Heart disease
High blood sugar levels and type 2 diabetes
High cholesterol
Acne and eczema: achieve clear skin without antibiotics
Some types of cancer

So, what is a healthy diet anyway?

Let’s first answer this question that comes up a lot: “Is healthy eating the same as going on a diet?”

Even though we use healthy eating and healthy diet interchangeably, healthy eating is not a diet in the quick weight-loss, self-deprivation sense of the word. Fad diets are temporary. After you stop dieting, you go back to your previous eating habits, you are also likely to overeat to compensate for the deprivation that you just went though.

Healthy eating (and healthy diet) is about making PERMANENT changes you – and your whole family – can LIVE WITH and ENJOY for the rest of your life.

Healthy eating starts with shopping for healthy ingredients!

How to start a healthy eating?

So, how do you get started on healthy eating?

1. Set your eyes on the prize: Why is it important to YOU?

Think about your reasons for healthier eating.

Do you want to improve your health?
Do you want to feel better?
Lose weight?
Live longer?
Enjoy life more?
Are you trying to set an example for your kids?

See yourself doing all those things…

Shopping for new clothes and being able to fit in smaller size clothes and looking great!
Playing games with your grandchildren and running around with them.
Taking long walks on the beach with your spouse.
Feeling energetic and healthy – and finally getting to do all the things you want to do!

2. Give yourself time: It’s a marathon, not a sprint!

Healthy eating begins with changing your old, ingrained habits and gradually building new ones. Think long term lifestyle (a marathon), not short term diet (sprint). Think about some small changes you can make. Pick ones you can keep doing.

Don’t try to change everything at once.
Set an easy goal you can reach, like having a salad and a piece of fruit each day.
Make a long-term goal too, such as having one vegetarian dinner a week.
Be patient, because it will take time. You will need to learn new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.
Listen to your body. Eat when you’re hungry. Stop when you feel satisfied.
Look for variety. Be adventurous. Choose different foods in each food group. Eating a variety of foods each day will help you get all the nutrients you need.

3. Keep it simple

Remember the KISS principle? Keep it simple. Instead of being overly concerned with counting calories, measuring portion sizes, thinking what you can or cannot eat, focus on the big picture, on finding foods and recipes you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

4. Beware of the Myth of Moderation

Moderation does not work! Don’t be caught off guard by the myth of moderation, but instead proactively set your eyes on the prize of optimal health. “Everything in moderation” is a deceptive belief, because there is no established standard for moderate intakes of food.

How much is too much and where does one draw the line? Without a standard, moderation is a continually moving target; motivated by cravings and desires that promote the over-consumption of unhealthy foods. The only outcome in the end is disease, guilt, and feelings of failure.

Moderation ultimately depends on one’s ability to accurately recall food intakes and amounts. How much was eaten today, yesterday, or last week? The preponderance of studies on dietary food recall found that people generally under-report or forget the consumption of unhealthy foods.

Don’t let the myth of moderation lead you astray. Excellent health is never found in moderate effort, but rather in excellent dietary habits that are consistently and diligently applied to each new day and situation over time.

The problem is that people don’t see unhealthy eating as truly dangerous.Would you take arsenic “in moderation?” Would you have unprotected sex “in moderation?” Would you be unfaithful “in moderation?” Would you beat your kids “in moderation?” Well, maybe that’s a little exaggeration, but you get a point!

(Source: http://www.diseaseproof.com/archives/inspiration-the-myth-of-moderation.html)

5. Don’t be too hard on yourself!

Concentrate on what you CAN eat, and try not to think of certain foods as “off-limits.”

You don’t have to be perfect. If you try to ban certain foods or food groups completely, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Eat lots of healthy foods to fill yourself up and satisfy your hunger. If you are still drawn towards sweet, salty, or unhealthy foods, allow yourself to have a tiny portion every once in a while. With time you may find yourself craving them less or thinking of them as only occasional indulgences.

Healthy Diet Plan: How to maintain a healthy diet

How do you make healthy eating a habit? Changing your eating habits can be tough. Focus on natural, unrefined and unprocessed foods, with a strong emphasis on plant foods, 60-80 percent raw.

1. Make Whole Plant Foods the Foundation of Your Diet

Those foods include, in this order: greens, vegetables, fruits, legumes, whole grains, nuts, seeds, small amounts of unrefined oils, sweeteners, and seasonings

Make fruits and vegetables the foundation of your diet

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. Eat a rainbow of fruits and vegetables every day—the brighter the better.

When you go grocery shopping, head straight for the fresh produce aisle and fill up your shopping cart with everything that looks good. Or, even better, go to your local farmer’s market and buy fresh produce straight from the farmers. This way you will be getting fresh fruits and vegetables full of nutrition, help the environment, and support your local farmer community.

2. Combat cravings with delicious green smoothies!

Say bye-bye to processed foods, sugary foods and stimulants. Say hello to green smoothies. Green smoothies make it easy to increase your fruit and vegetables intake. They are satisfying and a great way to satisfy your cravings for sweets and unhealthy foods. Read how to prepare delicious green smoothie recipes on this website.

Green Smoothie: Combat cravings with delicious green smoothies!

3. Make Salad the Star: 5 Tips to How to Spruce Up Your Salad

1. Toss some fruit to salad greens. Fresh fruits like strawberries, blueberries, apples, or grapes will make your salad more interesting and delicious. Or toss in some dried fruits like cranberries, apricots, and golden raisins.

2. Avocados, olives, and toasted nuts add a whole new taste dimension, not to mention some heart-healthy oils.

3. Use a variety of greens - Don’t stick to one boring type of salad green (or, even worse, iceberg lettuce). You will be surprised how different they taste: some are sweeter, like Boston, green and red leaf, red oak, and romaine, while others have a nutty or bitter taste, like endive, radicchio, arugula, watercress, and spinach. Combine various tastes and textures. Add some fresh herbs, such as dill or cilantro to make thing even more exciting for your taste buds.

4. Add dressing sparingly. If you add lots of delicious ingredients, just sprinkling your salad with some lemon may be sufficient. However, if you like, add some dressing – but don’t soak your greens in too much fatty liquid. Use the dressing to add some final punch and pull your salad. Choose a ginger dressing or lime-cilantro vinaigrette. Try preparing your own dressing by infusing vinegars with some of your favorite herb. Or simply blend some fruits, veggies and lemon juice or honey and pour over your salad.

5. Turn your salad into a main meal by adding some beans or chickpeas, or cooked whole grains such as wheat berries, quinoa, and bulgur. Other ingredients to toss in (in small quantities, otherwise, it’s not going to be a salad anymore), include some feta, or goat cheese. Add some tofu, shrimp, chicken, or sliced steak.

Healthy Eating Habits: Make Salad the Star!

4. Learn to Prepare Plant-Based Main Dishes

Find recipes for soups, vegetable stews, and plant based main dishes. Vegetable soups are a great healthy standby and are easy to prepare, digest and absorb. I recommend that you make a big pot that will last you a couple of days, or even longer (keep several portions in your freezer for “emergencies”). The following recipes are just an inspiration. Don’t feel you cannot prepare the soup if you are missing one (or more) ingredients. Just as when making the green smoothies, experiment with your recipes, using what’s available in your kitchen, garden or grocery store.

Keep in mind that:

You may add any vegetables of your choice and use vegetable stock to flavor.
You can add beans, chickpeas, or lentils, and grains, such as fine barley or quinoa.
For even better taste, add some fresh herbs right before serving, such as parsley, dill or cilantro.
Serve alone or with a raw leafy green salad.

Mixed Vegetable-Bean Soup Recipe

8 cups water
1-2 tablespoons of cold pressed olive oil
2 red skin potatoes chopped
3 tomatoes chopped
2 carrots chopped
2 beets chopped
2 stalks of celery (with the tops) chopped
1 large red onion chopped
5 clove garlic (optional)
1 bunch sliced kale or beet greens
1 cup cooked (or canned) beans or lentils
1 cup fresh parsley or dill, chopped
Add small amounts of celery seed, turmeric, pepper and salt to taste.

In a large saucepan add the oil and bring to a moderate – high heat. Add the celery, turmeric, tomato, potato, carrots, beets, onions, celery seed and garlic. Stir continuously so the vegetables do not stick to the bottom. When the vegetables begin to brown carefully add the water. Bring to the boil and reduce the heat to a simmer. Add other ingredients and simmer till tender. Add the fresh parsley or dill right before serving. Serve alone or with a side salad.

Healthy Eating Habits: best soup ever. by This Year

Vegetable-Peruvian Quinoa Soup Recipe

This recipe uses quinoa, a gluten-free grain, that can be found in health food stores and some supermarkets. If you cannot find it, you may try substituting with millet, amaranth, fine barley, etc.

8 cups water1-2 tablespoons cold pressed olive oil2 large leeks, washed well and chopped
3 carrots chopped
2 stalks of celery (with the tops) chopped
2 red skin potatoes, chopped
1 large red bell pepper chopped (optional)
2 large onions chopped
5 clove garlic
1/2 medium butternut squash, remove skin and seeds, dice same as potatoes
1/2 head small cabbage, coarsely chopped
leaves from 1 large bunch cilantro, chopped
1 cup fresh parsley, chopped
1 tsp. cumin (optional)
1 cup quinoa (or other grain)
Sea salt to taste

In a large saucepan add the oil and bring to a moderate – high heat. Saute in the oil the garlic, onions, leeks and celery for several minutes. Add other ingredients and simmer till tender.

5. Replace processed carbs with whole grains

Learn to replace white flour and other processed carbs with whole grains in your favorite recipes. Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the US, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Your goal should be to gradually eliminate all refined foods such as breads, pastas, and non-whole-grain breakfast cereals from your diet.

6. Downsize your protein

Most people in the U.S. consume way too much animal protein. We were lead to believe that our bodies need lots of protein to function properly. Part of this is true, we do need protein, but by far, not as much as we think! The meat portions in restaurants – these are huge! Try to move away from protein being the center of your meal.

Downsize your portions of animal protein, and make vegetables the main focus of your meals. Substitute animal protein with other protein-rich foods.

Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

Beans: Black beans, navy beans, garbanzos, and lentils are good options.
Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.

When you are having meat, try to find organic or humanely based meats, that are hormone- and antibiotic- free.

7. Limit sugar and salt

If you are successful in focusing your diet on fiber-rich fruits, vegetables, whole grains, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar causes energy ups and downs and can add to health and weight problems. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce,instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Fruit, freshly made juices and green smoothies will help you satisfy your cravings for sweets.

Salt is also a problem. Most of us eat much too much salt. Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

Gradually reduce the salt in your diet to give your taste buds time to adjust.
Avoid processed or pre-packaged foods. Even though cutting down the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.
Avoid salty snacks such as potato chips, nuts, and pretzels.
Choose your condiments wisely. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium. Add fresh herbs to make your dishes naturally tasty without the need for lots of condiments.

Questions? Comments? Suggestions?

Do you have a question or comment or would like to contribute a tip or recipe? Enter it in the comment section of this Science of Healthy Living blog. Thanks!