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10 Easy tips to make healthier food decisions

‘Your body is a temple, but only if you treat it as one.’
Making healthier food decisions helps with having a healthy, well-balanced diet. A healthy balanced diet can help you to maintain a healthy weight, support your immune system, and reduce your risk of health conditions such as heart disease, diabetes and some types of cancer.   

A healthy diet provides the energy and nutrients that your body needs for your daily activities. It is important to include foods from each of the food groups in your diet to ensure that you are getting all the nutrients your body needs.The four main food groups are: 

  • Carbohydrates: Carbohydrates are an important source of energy for the body, and they are also needed for the proper functioning of the brain and nervous system. However, it’s important to choose carbohydrates wisely and aim for complex carbohydrates that are high in fibre and nutrients, rather than simple carbohydrates that are high in sugar and low in nutritional value.
  • Fruits and vegetables: To achieve good health, both fruits and vegetables are crucial as they offer a vast array of nutrients that are essential for maintaining overall well-being. They are rich in vitamins, minerals, fibre, and antioxidants, which play a pivotal role in maintaining healthy body functions and warding off chronic illnesses. Compared to fruits, vegetables are typically lower in sugar and higher in fibre, making them an ideal choice for sustaining healthy blood sugar levels and promoting digestive wellness. Ultimately, consuming a diverse range of fruits and vegetables is the key to a healthy diet. It’s essential to select fruits and vegetables of various colours and types to ensure you receive a broad spectrum of nutrients.
  • Proteins: Proteins are essential for the growth, repair and maintenance of tissues in the body. Some other important roles proteins play in the body are that certain hormones are made up of proteins and are essential for regulating bodily functions. And, some proteins are important for immune system function and help protect the body against infections and diseases.
  • Dairy or dairy alternatives: Dairy products are an important source of several essential nutrients, including calcium, vitamin D, and protein. Dairy alternatives can also be used to provide similar nutrients. Dairy alternatives are typically made from plant-based sources, such as nuts, seeds, grains or legumes.
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But how can you make healthier food decisions, focusing on getting foods in from the four main groups?

Making major changes to your diet can sometimes seem very overwhelming. Instead of making big changes, it may be better to start with a few smaller ones. We will discuss 10 small changes that can make a regular diet a little bit healthier. Remember that you do not need to try them all at once. Instead, you may want to add these changes into your life over time:

1. Choose whole grain bread instead of refined: refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease1, and cancer2. They are also a good source of fibre, B vitamins, minerals such as zinc, iron, magnesium, and manganese. Moreover, whole grains, including bran, cereals, and brown or wild rice, may lower your LDL (“bad” cholesterol) and total cholesterol. This in turn gives your HDL (“good” cholesterol) levels a percentage boost.

But how can you make healthier food decisions, focusing on getting foods in from the four main groups?

Making major changes to your diet can sometimes seem very overwhelming. Instead of making big changes, it may be better to start with a few smaller ones. We will discuss 10 small changes that can make a regular diet a little bit healthier. Remember that you do not need to try them all at once. Instead, you may want to add these changes into your life over time:

1. Choose whole grain bread instead of refined: refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease1, and cancer2. They are also a good source of fibre, B vitamins, minerals such as zinc, iron, magnesium, and manganese. Moreover, whole grains, including bran, cereals, and brown or wild rice, may lower your LDL (“bad” cholesterol) and total cholesterol. This in turn gives your HDL (“good” cholesterol) levels a percentage boost.

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2. Add greek yoghurt to your diet: greek yoghurt contains up to twice as much protein as the same amount of regular yoghurt does. Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake, if that is your goal3.

3. Increase your protein intake: Due to its ability to affect your hunger and satiety hormones, it is often considered the most filling of macronutrients3. Also, protein helps you retain muscle mass and may also slightly increase the number of calories you burn per day4. If you are trying to lose weight, aim to add a source of protein to each meal and snack. Protein is an essential nutrient that helps to slow down the digestion process, keeping you feeling fuller for longer periods. This means that if you consume a protein-rich lunch, you are less likely to experience hunger and cravings later in the day. There are two different sources of dietary protein: animal protein and plant-based protein. Animal protein comes from animal sources such as meat, poultry, fish, eggs, and dairy products. Animal protein is also usually high in heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods. Plant-based protein comes from sources such as beans, lentils, nuts, seeds, and some whole grains. While some plant-based proteins are complete proteins, many are not, meaning they do not contain all the essential amino acids in adequate amounts. However, by combining different sources of plant-based protein, you can still obtain all the necessary amino acids. Both animal and plant-based protein can be part of a healthy diet, and it’s essential to consume a variety of protein sources to obtain all the necessary nutrients for optimal health.

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4. Plan your meals ahead of time: Meal planning is scientifically linked to a more diverse, higher-quality diet, which means it provides nutrients that you likely wouldn’t get otherwise. One study found that individuals who plan their meals are more likely to have better adherence to nutritional guidelines as well as increased food variety. Next to that, meal planning is associated with lower odds of being overweight in women and lower odds of obesity in men5. Moreover, Prepping meals ahead of time may also aid in weight loss thanks to portion control — especially if you are batch cooking.

5. Eat your greens first: A good way to ensure that you eat your greens is to enjoy them as a starter. By doing so, you will most likely finish all your greens while you are at your hungriest. Plus, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes6. Examples of vegetables are spinach, kale, broccoli, cauliflower, carrots etc. Eating a variety of vegetables is important for getting a range of essential vitamins, minerals, and fibre in your diet.

6. Try new healthy recipes: trying something new can be a fun way to add more diversity to your diet. It can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine. A balanced meal contains protein, carbohydrates and vegetables. There are many sources of inspiration for healthy recipes, such as cookbooks, magazines, food blogs, and social media platforms like Instagram and Pinterest. Look for recipes that use fresh, whole-food ingredients and focus on nutrient-dense meals.

4. Plan your meals ahead of time: Meal planning is scientifically linked to a more diverse, higher-quality diet, which means it provides nutrients that you likely wouldn’t get otherwise. One study found that individuals who plan their meals are more likely to have better adherence to nutritional guidelines as well as increased food variety. Next to that, meal planning is associated with lower odds of being overweight in women and lower odds of obesity in men5. Moreover, Prepping meals ahead of time may also aid in weight loss thanks to portion control — especially if you are batch cooking.

5. Eat your greens first: A good way to ensure that you eat your greens is to enjoy them as a starter. By doing so, you will most likely finish all your greens while you are at your hungriest. Plus, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes6. Examples of vegetables are spinach, kale, broccoli, cauliflower, carrots etc. Eating a variety of vegetables is important for getting a range of essential vitamins, minerals, and fibre in your diet.

6. Try new healthy recipes: trying something new can be a fun way to add more diversity to your diet. It can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine. A balanced meal contains protein, carbohydrates and vegetables. There are many sources of inspiration for healthy recipes, such as cookbooks, magazines, food blogs, and social media platforms like Instagram and Pinterest. Look for recipes that use fresh, whole-food ingredients and focus on nutrient-dense meals.

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7. Eat your fruits instead of drinking them: Because fruits contain fibre and various plant compounds, their natural sugars are generally digested very slowly and don’t cause major spikes in blood sugar levels7. However, the same does not apply to fruit juices. Many fruit juices are not even made from real fruit, but rather concentrate and sugar. Even real fruit juices lack the fibre and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels, leading you to consume too much in a single sitting. Examples of fresh fruits are berries, apples, bananas, pears, watermelon etc.

8. Replace sugary beverages with (sparkling) water: Sugary beverages might possibly be the unhealthiest thing you can drink. They are loaded with added sugar, which has been linked to numerous diseases, including heart disease, obesity and type 2 diabetes8. Try replacing your sugary beverage with either a sugar-free alternative or simply choose water instead. There are various options to increase water intake, such as drinking green tea, herbal tea, fruit-infused water with lemon, lime, or cucumber slices, or sparkling water.

9. Choose popcorn instead of chips: It may be surprising that popcorn is a whole grain that is loaded with nutrients and fibre. Diets rich in whole grains have been linked to health benefits, such as reduced risk of inflammation and heart disease9. Try making your own popcorn at home (not microwave popcorn varieties) or purchase air-popped popcorn. Many commercial varieties prepare their popcorn with fat, sugar, and salt, making it no healthier than potato chips.

10. Avoid ultra-processed foods (UPFs): UPFs are food products that undergo industrial processing, contain many added ingredients, and are often high in calories, added sugars, saturated and trans fats, and salt. Examples are: soft drinks and sweetened beverages, candy, frozen and packaged meals, breakfast cereals and energy bars etc. There is increasing evidence that consuming a diet high in UPFs is associated with a range of negative health outcomes, including obesity, type 2 diabetes, cardiovascular disease, and some types of cancer10. To avoid UPFs, check food labels and steer clear of products with lengthy ingredient lists that include added sugars, unhealthy fats, and artificial additives. Instead, aim for a diverse diet centred on whole foods, including fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

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7. Eat your fruits instead of drinking them: Because fruits contain fibre and various plant compounds, their natural sugars are generally digested very slowly and don’t cause major spikes in blood sugar levels7. However, the same does not apply to fruit juices. Many fruit juices are not even made from real fruit, but rather concentrate and sugar. Even real fruit juices lack the fibre and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels, leading you to consume too much in a single sitting. Examples of fresh fruits are berries, apples, bananas, pears, watermelon etc.

8. Replace sugary beverages with (sparkling) water: Sugary beverages might possibly be the unhealthiest thing you can drink. They are loaded with added sugar, which has been linked to numerous diseases, including heart disease, obesity and type 2 diabetes8. Try replacing your sugary beverage with either a sugar-free alternative or simply choose water instead. There are various options to increase water intake, such as drinking green tea, herbal tea, fruit-infused water with lemon, lime, or cucumber slices, or sparkling water.

9. Choose popcorn instead of chips: It may be surprising that popcorn is a whole grain that is loaded with nutrients and fibre. Diets rich in whole grains have been linked to health benefits, such as reduced risk of inflammation and heart disease9. Try making your own popcorn at home (not microwave popcorn varieties) or purchase air-popped popcorn. Many commercial varieties prepare their popcorn with fat, sugar, and salt, making it no healthier than potato chips.

10. Avoid ultra-processed foods (UPFs): UPFs are food products that undergo industrial processing, contain many added ingredients, and are often high in calories, added sugars, saturated and trans fats, and salt. Examples are: soft drinks and sweetened beverages, candy, frozen and packaged meals, breakfast cereals and energy bars etc. There is increasing evidence that consuming a diet high in UPFs is associated with a range of negative health outcomes, including obesity, type 2 diabetes, cardiovascular disease, and some types of cancer10. To avoid UPFs, check food labels and steer clear of products with lengthy ingredient lists that include added sugars, unhealthy fats, and artificial additives. Instead, aim for a diverse diet centred on whole foods, including fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

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While we have evolved to get all necessary nutrients from our food, in some cases, such as when someone has a medical condition or follows a strict diet, supplements may be necessary to prevent a nutrient deficiency. However, it is generally better to get nutrients from food as it contains other important substances that contribute to good health. Having a varied and balanced diet that includes fresh, unprocessed foods is the best way to ensure we get all the nutrients we need. 

Completely overhauling your diet all at once can be a recipe for disaster. Instead, try to incorporate some of the small changes listed above to make your diet healthier. Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits. However, if you are curious about changing your habits, you may want to read this blog about using implementation intentions as a strategy for breaking habits, and creating new ones.

Milou

Milou Rutenfrans
Health Psychology & Communications