What is healthy eating? Some nutritional foundations
Nutrition these days seem complicated and confusing. There are plenty of different opinions on what healthy eating actually means and many misconceptions. In this chapter will strip it all down to the basics of nutrition to gain a better understanding of this complicated topic.
Creating new food habits
It all starts with our food habits. These are oftentimes created during childhood and many of us are not even aware of what triggers them into eating certain foods. In this section we will explore the different factors that influence our food choices, and the habits that we should change if we want to enjoy health and vitality. We will also learn how to create new food habits that will stick with us in the long run.
Building a healthy diet
In this section we will dive deeper into how you can build a healthy diet that is right for you. You will learn what the components of a healthy diet are, as well as what you need to consider for your individual health and lifestyle.
Changing your diet
Here we will learn how to make sustainable changes in our diet that don't feel restrictive but that are in line with our needs.
Food shopping and food storage
Food shopping and storage are important components of a healthy diet. We will learn what to focus on when shopping for food and how to read food lables. We will discuss the kitchen essentials you need to have in place for a healthy kitchen and how to enjoy eating out while still keeping your goals in mind.
How to compose your meals / meal prepping
Meal preparation is a tool that can help us save time in the week and it makes it easier to stick to our food choices. Here you will learn the basics of meal prepping.
4-Week Meal Plan
In this 4-week program, you will find a weekly meal plan, detailed recipes, grocery shopping lists, and tips on your meal preparation. At the end of the 4 weeks, you will be a pro in healthy meal-preparation.
Recipes: Dressings, Dips and Sauces
Here you will find some recipes and suggestions for dressings, dips and sauces that will compliment and elevate your meals
Recipes: Vegetables and Starches
Recipes: Proteins and more
Simple ideas on how to prepare protein-rich foods; soups, stews and curries
Recipes: Snacks and Treats
Delicious breakfast ideas
Tips when eating out
With any healthy diet, think preparation, ahead of time. Our perception on what we eat is equally important.
Focus on what you’re eating rather than on what you’re avoiding.
This simple change of focus can do wonders in our journey to a healthier lifestyle. When we focus on the abundance of foods we can enjoy, on how they make us feel and how they bring us closer to Nature, we will generate feelings of gratitude, happiness and joy. These feelings will act as our fueling source that will motivate us to continue doing what we’re doing.
Focusing on depletion, deprivation and restriction on the other hand, will leave us feeling frustrated, sad and unfulfilled.
Make a list of the good foods that make you feel positive and have them available in your home and car even. Then prepare these foods and have what you need to eat when you’re hungry and when they are scheduled for consuming.
Having the foods and meals we plan ready for us at work or school or on the road, allows us to implement our individualized program and thus get unexpected results.
When we wish to eat outside of the home we should first thing of places that offer food that is healthy and nourishing. If you know a place where food is freshly made, without too much oil, sugar and flavor enhancers, that should be your go-to option.
Criteria to pay attention to
When choosing a restaurant to eat in, pay attention to the following criteria, as they might reveal a lot about the quality of the food served:
Make sure the restaurant is clean and the foods used are fresh, if that is possible. Check to see if the rest room is clean. This can give you an indication of the cleanliness in the kitchen too.
Without sounding predjudist, it could also be good idea to see if the chef looks healthy. This is not a simple observation on the body type of a person. See their eyes, skin and vitality level as they can give away a lot of information too.
Pause before you dig in
When the food is served, smell and taste it first before digging in. This way you can already more if it is of a good quality. Watch for heavily salty tastes or extra additives in the food. Perhaps ask or check the menu to find out if the restaurant uses additives such as MSG or sulfites. The typical restaurant wants to serve flavorful and appealing food, and thus they might add fats and oils, as well as salts and seasonings to achieve this. This makes foods higher in fat and sodium. Particularly pay attention to salad dressings, as they tend to have a lot of sugar, fat and salt. If you can simply ask for lemon and olive oil on the side and season your salad yourself.
Oftentimes the portions in the restaurants are really big, and we tend to eat all our food, because we paid for it after all. Ask for smaller portions if you can, or simply share your meal with the company you’re with.
You might find my video about how to eat healthy when on vacation helpful as it touches on this topic:
5 Guidelines for Eating Out and Staying Healthy
- Prepare and eat the majority of your meals at home. This gives you and your family the greatest control over your diet. This is better for your budget and health.
- Save dining out as a treat, and when you do, make healthy choices.
- If you work long hours, develop a recipe base for quick and wholesome meals that you can pack and bring to work.
- Don’t be afraid to ask questions in a restaurant. Some might perceive this embarrassing, but remember that as a paying client you have the right to know what is on the plate you are being served.
- Always start with a salad, fresh or steamed vegetables. This will temper your appetite and will also guarantee you are eating some wholesome food.