How to Eat Healthy

Choose the right starch. Simple starches, like sugar and flour, are quickly absorbed from the digestive tract. This leads to an excess of starch, and the body must secrete large amounts of insulin to metabolize that excess. Eat this type of starch in moderation. Complex starches, in contrast, are digested slowly. This type of starch includes: whole wheat flour, healthy vegetables, oats, and unprocessed grains like brown rice. These foods often have more vitamins and other nutrients that are good for the body, and they also have more fiber (which helps the digestive system work smoothly).

• Consider eating dark green vegetables like kale, collard greens, collard greens, and collard greens. These vegetables contain many nutrients that you can absorb quickly. Make a simple stir-fry with olive oil, garlic, and a little salt and pepper, and you will have an amazingly delicious dish no less than a nutritious dish.
  

  

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• Choose rye bread over white and whole-wheat pasta over “regular” pasta. Processed starches, like white bread, are very low in nutrition, containing only empty calories. Simple oat porridge is also very good for you.
  

  

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Eat lean protein at a reasonable level. Aim for a protein ratio of 10% to 35% of your daily calorie intake. ^[1] Protein helps you build muscle and give you energy for the day. Some examples of healthy protein include:

• Lean fish such as halibut, cod, sea bass, perch and buffalo tongue.
  

  

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• Lean poultry such as chicken breast, duck breast.
  

  

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• Legumes such as beans and soy foods (eg, Japanese soybeans and tofu).
  

  

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• Nuts like cashews.
  

  

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Know the difference between good fat and bad fat. You need to absorb fat to perform your body’s functions correctly. However, it is important to choose the right type of fat. Here are some basics.

• Monounsaturated fats and omega-3 fatty acids are good fats that you should include in your diet regularly. They help reduce the amount of “bad cholesterol” in the body by increasing the amount of “good cholesterol”. Foods high in fatty acids include olive oil, nuts, fish oils, and nut oils. Adding these “good” fats to your weekly diet will reduce your cholesterol and your risk of heart disease.
• Avoid trans fats and saturated fats. Trans fats are unsaturated fats commonly found in processed foods, and consuming them increases the risk of cardiovascular disease. Read the labels of the foods you use and look for the word “hydrogenated” in the ingredients list.

Stock up on superfoods. The phrase superfood can be misleading, but some foods actually have that superpower. Superfoods can fight heart disease, fight cancer, lower cholesterol, and even improve your mood. ^[2] Here are a few superfoods:

• Blueberry. Blueberries can boost brain health. ^[3] If you don’t have blueberries, use fresh berries, raspberries, cranberries.
• Seaweed. It may not sound very appealing, but when you read the list of health benefits you will have to think again. Seaweed is rich in vitamins, minerals and amino acids, as well as good for maintaining the natural environment in the intestinal tract. ^[4]
• Salmon. Another sea animal listed on the good food list. Salmon is rich in omega-3 fatty acids, a type of good fat. Omega-3 fats are beneficial for blood pressure, brain function, and heart health.
• Cranberries. This red berry contains quercetin , a natural antioxidant, low in sugar, high in vitamin C, good for growth and tissue regeneration in the body.

Control the amount of salt used. ^[5] Humans need salt in moderation, too much salt can lead to high blood pressure and osteoporosis. ^[6] Use low salt and check the salt content on the label often.

Diet. Do not use any food or any type of food in excess. Instead, try to diversify your menu to eat a little of each item in moderate amounts.

• Some people can be very good at giving up meat, sugar, alcohol or other foods. However, most only do it for a short time, then get bored and then rush back to eating. Avoid that vicious cycle of binge-eating by allowing yourself a little “trick”. For example, if you want to eat less sugar, allow yourself to eat dessert on Friday night and stop eating the rest of the week. Take a break to continue, that will help you to be more determined for the rest of the days.