Healthy Food Do’s: A Guide to Nourishing Your Body
Eating healthily doesn’t have to be complicated, but in a world full of processed, pre-packaged foods, making the right choices can seem overwhelming. By focusing on real, naturally occurring foods, you can nourish your body the way nature intended. Here’s a practical guide based on healthy food choices and practices that will support your well-being and vitality.
1. Choose Natural, Whole Foods
Focus on eating foods that occur naturally. This means choosing whole foods like fruits, vegetables, meats, and grains that haven’t been overly processed or stripped of their nutritional value. Natural foods are packed with nutrients, enzymes, and fiber that your body needs for optimal functioning.
2. Eat Fresh and Locally Grown Produce
Whenever possible, choose fresh, locally grown vegetables and fruits. Fresh produce tends to be more nutrient-dense, and local options are often fresher because they haven't traveled far to reach your plate. The more colorful your plate, the better! If fresh isn’t available, frozen is a great alternative. Frozen fruits and vegetables are typically picked and frozen at their peak ripeness, preserving their nutritional quality.
3. Consume Foods that Spoil – But Eat Them Before They Do
Real foods should spoil, as they don't contain preservatives and chemicals to extend their shelf life. Prioritize fresh foods like vegetables, fruits, meats, and dairy, but ensure you eat them before they go bad. This principle also encourages you to avoid ultra-processed foods that are often packed with preservatives.
4. Eat Frequently and Mindfully
Eating small meals or snacks every 3-5 hours helps keep your metabolism stable and your energy levels consistent throughout the day. A well-balanced diet with regular eating habits can also help prevent overeating during larger meals.
5. Choose Hormone and Antibiotic-Free Meats
When choosing meat, opt for cuts that are free from hormones and antibiotics. Conventionally raised meats can contain residues that may disrupt your hormone balance and gut health. Instead, choose organic or grass-fed meats for a cleaner source of protein and nutrients.
6. Use Traditional, Healthy Fats
Fats are essential for many body processes, including hormone production and brain function. Incorporate traditional fats and oils like butter, extra virgin olive oil, cold-pressed sesame oil, flax oil, and tropical oils like coconut and palm into your cooking. These healthy fats are rich in beneficial fatty acids that support heart and brain health. Avoid highly processed vegetable oils, which are often rancid and stripped of nutrients.
7. Eat Free-Range or Pasture-Raised Eggs
Eggs are a nutrient-dense food, especially when sourced from free-range or pasture-raised chickens. These eggs have higher levels of omega-3 fatty acids, vitamins, and minerals than conventionally raised eggs, making them a superior choice.
8. Make Homemade Bone Broth
Soups made from the bones of chicken, beef, or other meats are packed with collagen, gelatin, and essential minerals. These nutrients support gut health, skin elasticity, and joint function. Homemade bone broth can also boost your immune system and promote healing.
9. Drink Herbal Teas in Moderation
Herbal teas are a wonderful addition to your diet when consumed in moderation. They offer a range of benefits, from soothing digestion to promoting relaxation. Opt for natural teas without added sugars or artificial ingredients to reap their full benefits.
10. Sweeten Naturally in Moderation
When you crave something sweet, reach for natural sweeteners such as raw honey, raw maple syrup, molasses, stevia, or organic raw cane sugar. These options provide a more wholesome alternative to refined sugar, offering nutrients and minerals that processed sugars lack. Remember, moderation is key!
11. Make Your Own Salad Dressings
Store-bought salad dressings are often full of unhealthy oils, sugars, and preservatives. Instead, make your own with raw apple cider vinegar and extra virgin olive oil. Not only will it taste fresher, but it will also be free of unnecessary additives.
12. Cook with the Right Materials
The cookware you use can impact the quality of your meals. Avoid non-stick and aluminum cookware, which can leach harmful chemicals and metals into your food. Instead, use stainless steel, cast iron, glass, or high-quality enamel pots and pans. These materials are safer and help retain the nutrients in your food.
13. Avoid Microwaves
Microwaves may be convenient, but they can destroy the vital nutrients in your food, especially the polyunsaturated oils, and degrade vitamins. Whenever possible, reheat your food on the stove or in the oven for better nutrient preservation.
14. Shop the Perimeter of the Grocery Store
A simple rule of thumb is to shop the outer aisles of the grocery store. This is where you'll find fresh fruits, vegetables, meats, dairy, and other real foods. The internal aisles are often filled with processed and packaged foods that offer little nutritional value.
15. Make Smart Choices When Eating Out
Eating out doesn’t have to derail your healthy eating habits. Choose simple dishes that feature real food, like grilled meats and vegetables cooked in butter or olive oil. Avoid processed sauces and fried foods when possible.
16. Incorporate Exercise into Your Routine
Remember that nutrition is just one aspect of a healthy lifestyle. Pair your healthy eating habits with regular exercise. Aim for at least 20 minutes of physical activity, three times per week. Gradually work up to an hour, combining cardiovascular exercise, strength training, and flexibility work for a balanced routine.
By incorporating these healthy food choices and habits into your daily routine, you’ll be well on your way to improving your overall health and vitality. Focus on real, natural foods, and remember that the simplest choices are often the best for your body!