A balanced diet is essential for overall health, longevity, and physical performance. However, with conflicting information about food and nutrition, healthy eating can seem daunting. Here, we outline five evidence-based methods to simplify and improve your eating habits.
By following these easy-to-implement strategies, you can adopt a healthier diet without unnecessary stress.
1. Prioritise Whole Foods Over Processed Foods
Understanding Whole Foods
Whole foods are unprocessed or minimally processed foods that retain most of their natural nutrients, unlike heavily processed options. Research shows that diets high in whole foods, particularly fruits, vegetables, lean proteins, whole grains, and nuts, are associated with lower risks of chronic diseases, including heart disease and diabetes (Willett et al., 2019).
Health Benefits of Whole Foods
Whole foods offer numerous health benefits due to their high fibre, vitamin, and mineral content, which are often removed or reduced in processed alternatives. A study published in The BMJ found that individuals who ate more ultra-processed foods had a higher likelihood of cardiovascular disease (Srour et al., 2019).
Implementing This Change
To start, aim to replace at least one processed meal or snack each day with a whole food option. Choose fresh fruit over sugary snacks, or swap out refined grains for whole grains. The gradual integration of whole foods can make this adjustment sustainable and enjoyable.
2. Practice Portion Control Without Complicated Calorie Counting
Why Portion Control Matters
Portion control allows you to consume a balanced amount of nutrients and calories without overindulging. Unlike strict calorie counting, which can be time-consuming, portion control focuses on the size and balance of meals, making it easier to maintain (Ello-Martin, Ledikwe, and Rolls, 2005).
Science-Backed Portion Control Techniques
Studies indicate that smaller plate sizes and mindful eating practices can significantly reduce calorie intake. For instance, a study in Appetite demonstrated that people eating from smaller plates felt just as satisfied as those eating larger portions, leading to fewer calories consumed overall (van Ittersum and Wansink, 2012).
Practical Steps
Start by using smaller plates for your meals and limit distractions while eating, as these practices promote awareness of hunger and satiety signals. Additionally, structuring meals to include more vegetables, lean proteins, and complex carbohydrates can help keep portion sizes balanced and satisfying.
3. Increase Fibre Intake for Better Digestion and Satiety
The Role of Fibre in Health
Dietary fibre, especially from plant-based foods, is essential for digestive health, controlling blood sugar, and increasing satiety. Fibre-rich diets have been shown to aid in weight management and reduce the risk of heart disease, diabetes, and certain cancers (Reynolds et al., 2019).
Benefits of High-Fibre Foods
High-fibre foods help keep you full, reducing the likelihood of overeating. A study in Nutrition Reviews found that a high-fibre diet could result in greater satiety and decreased energy intake, facilitating weight loss without the need for intense calorie restriction (Slavin, 2005).
How to Add More Fibre to Your Diet
Incorporate a variety of fibre-rich foods such as fruits, vegetables, whole grains, nuts, and seeds into every meal. Start your day with oatmeal or whole-grain cereal, add beans to salads, and choose whole fruit as a snack to gradually increase fibre intake.
4. Hydrate Adequately with Water and Limit Sugary Drinks
Hydration’s Impact on Health
Water is crucial for numerous bodily functions, including metabolism, digestion, and circulation. Staying hydrated also aids in satiety, as dehydration can often be mistaken for hunger (Popkin, D’Anci, and Rosenberg, 2010).
Avoiding Sugary Drinks for Better Health
Sugar-sweetened beverages, such as sodas and energy drinks, contribute excess calories without adding nutritional value. According to a study in Circulation, high consumption of sugary drinks is linked to weight gain and an increased risk of type 2 diabetes (Malik et al., 2010).
Easy Hydration Tips
Start your day with a glass of water and aim to drink water before meals. Keeping a reusable water bottle with you can help maintain hydration throughout the day. If you need variety, opt for unsweetened herbal teas or add lemon slices to your water for a hint of flavour.
Importance of Protein in Diet
Protein is essential for muscle repair, immune function, and overall health. Incorporating lean protein sources into meals supports metabolism and can help regulate appetite. Research shows that diets higher in protein are effective for weight management and satiety (Leidy et al., 2015).
Lean Protein Sources and Their Benefits
Opting for lean proteins like chicken, fish, legumes, and tofu provides essential amino acids without the saturated fats often found in red meat. A study published in The American Journal of Clinical Nutrition indicated that high-protein diets led to significant reductions in body fat compared to low-protein diets (Wycherley et al., 2012).
Making It Practical
To increase protein intake, try including a lean protein source in every meal. Swap out processed meats for grilled chicken, fish, or plant-based protein sources. Pre-planning meals with protein as a base can simplify this approach and ensure nutritional balance.
Conclusion
Eating healthier doesn’t require an all-or-nothing approach. By gradually incorporating whole foods, practising portion control, increasing fibre intake, prioritising water, and choosing lean proteins, you can make sustainable dietary improvements that lead to better health outcomes. These easy strategies offer a foundation for a balanced diet without unnecessary restrictions or complexities.
Key Takeaways
| Principle | Takeaway |
|---|---|
| Prioritise Whole Foods | Whole foods provide more nutrients and reduce chronic disease risks |
| Practice Portion Control | Using smaller plates and mindful eating can reduce overconsumption |
| Increase Fibre Intake | High-fibre foods promote satiety and support digestive health |
| Hydrate Adequately | Drinking water and avoiding sugary drinks helps manage calorie intake |
| Choose Lean Protein Sources | Lean proteins support muscle health and help regulate appetite |
Bibliography
Ello-Martin, J.A., Ledikwe, J.H., and Rolls, B.J., 2005. The influence of food portion size and energy density on energy intake: implications for weight management. American Journal of Clinical Nutrition, 82(1), pp.236-241.
Leidy, H.J., Clifton, P.M., Astrup, A., Wycherley, T.P., Westerterp-Plantenga, M.S., Luscombe-Marsh, N.D., and Woods, A., 2015. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), pp.1320S-1329S.
Malik, V.S., Popkin, B.M., Bray, G.A., Després, J.P., and Hu, F.B., 2010. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Circulation, 121(11), pp.1356-1364.
Popkin, B.M., D’Anci, K.E., and Rosenberg, I.H., 2010. Water, hydration, and health. Nutrition Reviews, 68(8), pp.439-458.
Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., and Te Morenga, L., 2019. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), pp.434-445.
Slavin, J.L., 2005. Dietary fiber and body weight. Nutrition, 21(3), pp.411-418.
Srour, B., Fezeu, L.K., Kesse-Guyot, E., Allès, B., Méjean, C., Andrianasolo, R.M., Chazelas, E., Deschasaux, M., Hercberg, S., Galan, P., and Latino-Martel, P., 2019. Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). The BMJ, 365, pp.1451.
van Ittersum, K., and Wansink, B., 2012. Plate size and colour suggestibility: the Delboeuf illusion’s bias on serving and eating behaviour. Appetite, 59(3), pp.708-711.
Willett, W.C., Rockström, J., Loken, B., Springmann, M., Lang, T., Vermeulen, S., and Garnett, T., 2019. Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet, 393(10170), pp.447-492.
Wycherley, T.P., Moran, L.J., Clifton, P.M., Noakes, M., and Brinkworth, G.D., 2012. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 96(6), pp.1281-1298.
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