Before we start, an important ground rule: There isn’t one true perfect way to eat. No matter what your keto friend says, or your mom who has this diet plan you just have to try, or even those ranked lists of the "best" diets. When weight-loss diets have been tested against each other, they all work about the same. And if you’re just eating healthy for, you know, your health (what an idea!) there are still plenty of ways to do it. So let’s talk about the things that nearly all healthy eating approaches have in common.
Eat more fruits and vegetables
If you only change one thing, make it this. Most of us don’t eat enough vegetables, or we eat the same few over and over. Eat more vegetables, and more types of vegetables. Same with fruits, especially fresh fruits. (Apple pie is technically a fruit, but that’s not quite what I mean.) Fruits and vegetables contain fiber, which most of us don't get enough of, including soluble, insoluble, and prebiotic types. They also contain vitamins and minerals that most of us could use more of, like vitamin A and potassium. And they contain plenty of phytonutrients, which are natural chemical compounds that don't qualify as vitamins but that are still likely good for us. For example, beta-carotene is a form of vitamin A, but there are at least 40 other carotenes that we can get in our diets. Eat a variety of fruits and vegetables, and you'll cover a lot of bases.
It’s not hard to get enough protein on a normal diet, but as you’re overhauling what you eat, make sure that you’re making room for it. Lean proteins like fish, chicken and tofu are an excellent base for your diet. Whether to include fattier ones like red meat depends on your goals for your diet (including whether your doctor has advised you to limit these foods for health reasons).
And don't worry about the fearmongering messages you may have heard about how we already get "too much" protein. This is a myth, borne out of some misunderstandings about how the RDA for protein is calculated. When you check the numbers, it turns out that the average person eats just barely enough protein, and many of us are in groups that should get more than the minimum. If you're an older adult, for example, you probably need significantly more than you're already getting.
Have less sugar and processed food
In place of a boxed breakfast cereal, for example, you could make your own oatmeal or overnight oats. If you drink a lot of soda, maybe you’d be fine with swapping out some of those drinks for water or seltzer. And if you snack a lot on candy or chips, maybe you could make your meals a bit larger (more protein? More veggies?) so you’re less likely to get a snacky craving later in the day.
Put fresh fruit in a convenient spot, and shove the candy into the back of a cabinet. Chop some veggies on the weekend and cook some brown rice so they’re ready to throw together when it’s time for a meal. If you like cooking dinner but tend to be lost at lunchtime, go ahead and pack yourself a lunch in the evening (even if you work at home) so that you’ll just have to open your lunchbox when it’s time to eat.
Only track calories if you really want or need to
If you’re trying to gain or lose weight, what needs to happen is that your total calorie intake will need to change relative to the number of calories you burn. And if your weight has been changing but you don’t want it to, you’ll need your calorie intake and calorie burn to be equal. Tracking your food and counting calories can help you keep tabs on whether the numbers are going the way you want them to.
If you do end up counting calories, a word of warning: don’t aim for a shockingly low number, even if you have the willpower to make it work. (1200 calories is starvation rations.) Extreme calorie deficits can make you lose muscle, not just fat, which may leave you, ironically, less fit than when you started. Gradual changes are more sustainable anyway.
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