Whole foods are nutrient-dense, unprocessed, and unrefined - they come to us directly from nature. According to a 2017 study published in the Journal of the American Medical Association, people who consume a diet rich in whole foods are 30% less likely to die from any cause.
Whole foods provide essential vitamins, minerals, and antioxidants that reduce the risk of chronic diseases like heart disease and diabetes. They are typically high in fiber, which aids in maintaining a healthy weight.
A 2014 study published in Public Health Nutrition found that people who cook at home up to five times a week were 47% more likely to still be alive after ten years.
Home-cooked meals tend to be healthier, as they're often free from the additives and high levels of sodium and sugar found in restaurant meals and takeaways.
Controlling your portions can help avoid overeating, even of your favorite treats. A study in the Journal of the Academy of Nutrition and Dietetics showed that people consistently consume more food and drink when offered larger-sized portions, packages, or tableware than when offered smaller-sized versions.
Portion control allows you to balance your diet, ensuring you're nourishing your body without going overboard on calories.
A diverse range of foods ensures your body receives all the necessary vitamins, minerals, and macronutrients it needs. A 2019 study published in Nature International Journal of Science showed that a varied diet helps prevent malnutrition and protect against diseases such as heart disease, stroke, and diabetes.
The European Food Safety Authority recommends women drink about 1.6 liters of fluid and men 2.0 liters of fluid per day. That's about eight glasses of 200ml each for a woman, and ten for a man.
Water aids in digestion, helps maintain healthy skin, promotes nutrient absorption, and keeps your energy levels up. Staying hydrated can help curb hunger and aid in weight management.
Fiber is a vital component of a healthy diet. According to a 2019 study published in The Lancet, a higher dietary fiber intake is associated with a reduced risk of developing several chronic diseases such as coronary heart disease, stroke, type 2 diabetes, and colorectal cancer.
Fiber helps regulate your body's sugar use, keeping your hunger in check and your blood sugar stable. It also aids in maintaining healthy bowel movements and can lower cholesterol levels.
Processed foods often come loaded with added sugars, unhealthy fats, and high levels of sodium. A study in the British Medical Journal found that a 10% increase in the consumption of ultra-processed foods was associated with a 12% increase in cancer risk.
Eating too many processed foods can lead to weight gain, increased risk of heart disease, high blood pressure, and other health issues.
The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men.
Excessive sugar consumption is linked to obesity, heart disease, and diabetes. It can also lead to tooth decay and increased risk of certain types of cancer.
A review published in Current Obesity Reports found that mindful eating can aid weight loss and promote healthier eating behaviors.
Mindful eating can enhance your enjoyment of food and prevent overeating. It helps foster a healthier relationship with food by promoting recognition of physical hunger and fullness cues.
Healthy eating isn't about adhering to rigid dietary limitations or depriving yourself of the foods you love. Instead, it's about creating habits that enhance your health, boost your energy, and help you feel your best. With these ten easy tips, you can make healthier choices and nourish your body the way it deserves.
Whole foods are rich in essential nutrients and fiber, helping to reduce the risk of chronic diseases and maintain a healthy weight.
Use smaller plates, drink water before meals, and practice mindful eating.
Eat without distractions, savor each bite, and listen to your body's hunger and fullness cues.
Home cooking allows you to control the ingredients, portion sizes, and reduce the amount of unhealthy additives in your meals.
Avocados, nuts, and olive oil are excellent sources of healthy fats.