Maintaining a healthy diet and healthy eating habits can help you lose weight, stay healthy and increase your energy levels. This is because our bodies need certain micro and macronutrients in order to function properly and regenerate on a cellular level. Here at In-Line Wellness Center, we can help you attain and maintain a proper diet.
Proper Diet Basics
All diets are broken down into three basic categories, including protein, carbohydrates and fat. In general, most people want to derive 30 percent of their daily caloric intake from protein. Forty percent should come from carbohydrates and 20 percent or less should come from fat.
A healthy diet should contain lean protein, which includes fish, chicken, beans and lean cuts of beef. Fatty cuts of beef and pork products should be eaten sparingly.
Carbohydrates include bread, rice, pasta and root vegetables, including potatoes, carrots and turnips. Other carbohydrate rich vegetables include corn, squash and peas.
Carbohydrates are broken down into two categories; simple and complex. A healthy diet is rich in complex carbohydrates, which are carbohydrates that the body must work at breaking down. They include whole grains, brown rice, oatmeal, muslin and quinoa. Starchy vegetables, including carrots, potatoes, beans and peas are also considered complex carbohydrates, unless you are on a carbohydrate restricted diet.
Simple carbohydrates are refined grains and simple sugars. The body does not have to work as hard to absorb these carbohydrates. Simple carbohydrates include refined grains and pasta, white rice, white sugar, refined flour and certain fruits, including apples, oranges and bananas. Cookies, cakes, pies and candy are also simple carbohydrates. These can be eaten on a weekly basis, but they should not constitute a large portion of your diet.
Fats are part of a healthy diet. The skin, hair, nails and brain all need fat in order to function properly. However, like carbohydrates, fat fall into two categories, including healthy and unhealthy fats. Unhealthy fats should be eaten very sparingly and include animal fats, vegetable oils and butter. Healthy fats include olive and sesame oil, avocados, peanut butter and coconut oil.
Achieving and Maintaining Healthy Eating Habits
If your diet is exceptionally poor or you have never eaten particularly healthy, it is important to start slow. Each week, you should remove one unhealthy item from your diet and add one healthy item to your diet. This will help you achieve healthy eating habits, and as the weeks progress, you will be eating more healthy foods than unhealthy foods. Slowly, you will begin to feel better. You will have more energy, and you will be able to think clearly. Many individuals also notice improved sleep, better mood and less midday lethargy.
Here at In-Line Wellness Center, we can help you achieve a proper diet. We offer nutritional counselling as well as weight loss services so they you can improve your health and wellness. To learn more about our nutrition and diet services, call our office at 215-657-9355.