Do you want to start eating healthy to improve your overall health? Do you want to reduce your body fat and learn about healthy food? Then this healthy eating guide for beginners will help you.
Healthy eating has changed my life where I feel more energetic, young, and focused eating foods like vegetables, fruits, lean meats, and whole grains. It can do the same for you as well.
Food affects all the cells and organs of your body.
So by eating healthy you can lower your risk of a lot of diseases including heart disease and cancer.
In addition, eating healthy will improve the function of your brain and the performance of your body.
If you are into sports then eating healthy will definitely improve your performance.
A calorie is a unit of energy. It is the energy we obtain from the foods and drinks that we consume and the energy that we use up when we perform any physical activity.
Every food and drink usually have a certain number of calories(there are certain foods with zero or negligible calories).
For example, a medium-sized apple has around 80 calories. Or a piece of chocolate cake can have around 235 calories.
Calories play a major role in determining whether you will gain or lose weight.
To gain weight you need to be in a calorie surplus and to lose weight you need to be in a calorie deficit.
The three macronutrients are carbohydrates, proteins, and fats.
All three macronutrients are important in the right proportions for the correct functioning of your body.
Carbohydrates are found in starchy foods such as potatoes, rice, bread, fruit, legumes, juice, etc. They contain 4 calories per gram.
Proteins are found in meat sources such as chicken, beef, pork, fish, eggs, etc. as well as in vegetarian sources such as legumes, lentils, beans, dairy, soybeans, etc. They contain 4 calories per gram.
Fats are found in foods such as nuts, seeds, oily fish, butter, cheese, fatty meat, etc. They contain 9 calories per gram.
Micronutrients are the important vitamins, minerals, and nutrients that are essential for the proper functioning of the body.
Some of the important micronutrients are:
Vitamins A to K that have a major role to play in the functioning of the organs of the body.
Potassium that is useful for blood pressure control, healthy muscle, and nerves, and proper fluid movement in the body.
Iron is important because it carries oxygen in the blood to the cells, improves the immune system and the brain function.
Calcium is a crucial mineral for the health of your bones and teeth as well as to improve the health of your heart, muscles, and nervous system.
Whole foods are the foods that are natural and not processed in a factory.
Generally, such foods tend to be high in nutrients, vitamins, and minerals and low in calories per serving.
This includes foods such as fruits, vegetables, lean meats, and whole grains.
Vegetables are probably the most healthiest of foods that you can consume. They are high in vitamins, fiber, and micronutrients. And very low in calories.
Fruits are high in vitamins, fiber, micronutrients, and antioxidants. They make a great snack if you feel the craving for sugar.
Lean meats are a great source of protein and several vitamins as well. These include chicken or turkey breast, lean beef, or lean cuts of pork.
Whole grain foods are a great source of carbohydrates and fiber. These include foods such as whole wheat, oats, Ezekiel bread, etc.
Eggs are considered as one of the most complete foods. They contain lots of vitamins, minerals, healthy fats, and protein. They contain all the essential amino acids that are required in the body.
Dairy such as milk, cheese, yogurt, etc. is a great source of calcium, fat, and protein. Calcium plays a big role in the health of your bones. Yogurt contains probiotics that are good for the health of your stomach.
Beans are another wonderful and cheap source of fiber, proteins, vitamins, and minerals.
Water is the best beverage that you can have. It can help you with weight loss, flush out toxins from the body, and keep you hydrated and active.
High-sugar foods such as sweets, cakes, and candy are known to increase the risk of obesity and type 2 diabetes.
Trans fats are known to increase the risk of cardiovascular diseases and should be avoided as much as possible. These are found in processed foods and foods that are fried in oil.
Refined carbs increase the risk of obesity and metabolic disease. Foods such as white bread, baked products, and processed foods contain lots of refined carbs and should be avoided.
Low-fat foods often contain a lot of sugar instead of the fat to make them taste better and should be avoided.
Zero-sugar foods contain a lot of artificial sweeteners that are harmful to the body and should be avoided.
If you are looking to lose weight then a major factor is the amount of calories that you consume. You need to be in a calorie deficit to be able to achieve weight loss effectively.
One option is to track the amount of calories that you consume and then lower your calories so that you can go into a calorie deficit.
Another option is to use portion control where you limit the amount of food that you consume but without actually measuring it.
One way of doing this is to use smaller plates that will help you control the food that you eat.
Another way for portion control that is popular is to estimate the portions based on the size of your hand.
So with each meal you consume a fist-sized portion of carbohydrates, a palm-sized portion of proteins, and a thumb-sized portion of healthy fats.
You can base your healthy eating on the goal that you want to achieve.
If you want to lose weight, then you need to track your calories and consume lesser calories.
If you want to gain weight, then you need to track your calories and consume more calories.
If you don’t like to track your calories, then you can use the portion control method that is mentioned above.
Then you can consume a good combination of healthy carbs, lean protein, and healthy fats.
Try to consume a variety of different foods so that you can get all the macronutrients and micronutrients possible.
Before you start any diet based on healthy eating, please make sure that you can enjoy it and continue it at least for a couple of years.
If you don’t enjoy the foods that you eat then you will not be able to continue with them for long and will give up.
So choose the healthy foods that you enjoy and stick with them.
It is fine to enjoy some junk foods from time to time. This will help you avoid cravings and keep you motivated to continue with your healthy eating habits.
So keep 90% of the foods that you eat healthy and clean. And you can eat whatever cheat foods you prefer for the remaining 10%.
Doing this will help you continue your healthy eating habits for a long time and you will be able to reap the benefits that it provides.
You should now know the benefits of eating healthy and how it can improve your health.
If your goal is to lose weight, then you will find the information useful. Especially the topic of portion control and calorie deficit.
I hope you can make use of this information and start your journey of eating healthy and achieving your fitness goals.
If you have any questions, please let us know in the comments below.
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