Keeping Good Nutrition Simple

eating healthy

For non-experts, making sense of all the nutritional requirements and the right food to eat for improved health can be a challenge. There are many seemingly conflicting beliefs and ideas that can make healthy eating appear more complicated than it should be. But despite whatever differences in opinions, there are basic rules of good nutrition that can help in keeping it simple.

Processed food is not good for you

If you want to maintain good health, you may want to cut back on your processed food consumption. Processing strips food of many essential nutrients. Marketing spins cannot change that. Apart from losing some of the nutrients that your body can benefit from, processed food products contain ingredients that are not good for you. Most processed foods contain added sugar and unhealthy fats among other potentially harmful ingredients.

Healthy food is the best source of nutrients

Many people turn to supplements to ensure that they get the nutrients their body needs. But while there is nothing wrong with taking supplements, the nutrients they provide are still best sourced from the healthy foods you eat. For good nutrition, you have to be more mindful of the food choices you make. There is still nothing like eating nutrient-rich foods to promote lifelong health.

Vegetables are essential to good health

Adding more and a wide variety of vegetables in your diet can improve your health. They are among your best sources of vitamins and minerals. Certain types of vegetables are also rich in antioxidants and other beneficial nutrients. Eating more vegetables as opposed to a meat-based diet can also be good for the environment.

Not all “fats” are bad

Not all fats are bad for you. In fact, you need the good fats that your body needs to function at its best. Avoid foods that contain high amounts of saturated fats and Trans fats. Cut back on fatty meats, certain types of oils, and some processed foods. Choose the good fats like Omega-3 fatty acids that you can get from mackerel, salmon, and sardines among others. You can also include recommended amounts of unsaturated fats from avocados, nuts, olive oil, and more in your diet.

Added sugar is bad for you

Added sugar provides the calories with none of the nutrients you need. And consuming more of it often leads to weight problems like obesity. It is also one of the leading causes of Type II diabetes. Reducing added sugar from your diet can improve your health in the long run.

Eating Heartily, But Healthily

healthy food

Who doesn’t love to eat?

The only question is: are you eating healthily?

Not sure?

Here are some ways to eat heartily, but healthily:

  • Go for small portions every 4 hours, instead of big portions 3 times a day. Contrary to popular belief, eating small portions of food every 4 hours is healthier than eating big portions 3 times a day. That’s because eating too much in one seating can slow your food breakdown process. Remember, your stomach and intestines are not that big. Aside from that, your body only produces certain levels of acid needed by your stomach to digest food. Else, the acid will cause your organs to burn instead – just like when one has ulcer, which is caused by eating too little.
  • Go for steamed or roasted, instead of deep-fried. Mind you, there’s a huge difference between steamed or roasted and deep-fried meat, seafood, or poultry. And nope, the first one is not just delicious. It’s superbly delicious, as well as superbly healthy than the latter. Now, you might ask why that is. Well, steamed and roasted doesn’t require as much oil as the meat, the seafood, or the poultry can secrete its own oil while being heated in those ways – as compared to deep-fried, where you need to literally drown the ingredients in another kind of oil to cook well.
  • Go for juices and smoothies, instead of sodas. Eating heartily, but healthily doesn’t just apply to food. It applies to drinks, too! Hence, the reason why people are encouraged to make their own juice drinks at home rather than buying juice drinks in plastic bottles or cardboard boxes that are usually found in grocery stores. Even more so, home-made juice drinks are generally easy to make. All you need is a juicer like those seen in or a blender, some ripe fruits or leafy vegetables, milk or a little bit of sugar, water, and voila!

In conclusion, you can always eat heartily and healthily at the same time. All you need to do is look for the healthier option, as well as make the better food choice. You can also learn more about the pros and the cons of a specific food group, wherein you can determine afterwards if a food type is good for you or not via weighing its pros and cons.

How about you? Are you eating heartily and healthily at the same time or just eating heartily? Do you know any other ways to do both? Share them with us in the comments section below!

Foods With Sawdust


Did you know that sawdust can be eaten?

Yes, that’s right.

Even more so, it’s found in:

  • Cheese. Don’t worry, there’s another less harmful word for sawdust: cellulose. Cellulose is found in cheese, usually in Parmesan, which is considered safe and FDA-approved since 1973. It’s also found in other vegetables and fruits that we eat. And if you’re still not convinced, know that cellulose is a kind of fiber, which our bodies can’t digest and helps keep us fit by managing our food cravings. Way to go, cheese!
  • Tomato Sauce. Another fiber-enriched kind of food – in this case, cellulose-enriched – tomato sauce has a number of good health benefits including vitamins and minerals, specifically vitamins A, C, K, potassium, and magnesium; less calories, containing about 100 calories per cup and 20 grams of carbohydrates per cup only; and lycopene, a type of antioxidant that helps prevents further damage to the body due to free radicals.
  • Hot Sauce. No nachos, tortillas, or pizza party is complete without any hot sauce. Luckily, hot sauce, which is primarily made out of chili peppers, has its own health benefits as well like vitamin C, which is known to enhance body metabolism. Also a fiber or cellulose-enriched kind of food, it has anti-aging and anti-inflammatory properties and helps lower one’s blood pressure.

Other foods found to have sawdust, or rather cellulose, include the following:

  • Whole Wheat Bread. Also rich in fiber, whole wheat bread is great for those trying to lose weight and is a healthier substitute for rice, which is loaded with carbohydrates and sugar.
  • Granola Bars – Loaded with vitamins, minerals, and some fiber, granola bars are also great for those trying to lose weight.
  • Bagels – Who doesn’t love bagels? So long as you are eating it in moderation, you should be fine and don’t have to worry about having too much “cellulose.”
  • Worcestershire Sauce – Great for seasoning, Worcestershire sauce is also known to be fiber –enriched and packed with some vitamins, minerals, and antioxidant properties.
  • Sour Cream – Sour cream is not only good for nacho and tortilla dips or flavoring for French fries, but also for being a good source of calcium, phosphorous, and vitamin D.
  • Coffee Creamer – Everyone loves coffee! And for those who are into lattes and the likes, coffee creamer is great for a fiber-enriched cup of goodness every morning.

Never confuse – or consider, even – food “sawdust” with actual “sawdust.” Check out!

Nutrition Habits for Good Health

healthy food

Are you having a hard time sticking to your healthy eating habits? Setting a goal to maintain healthy eating habits is usually the easiest part in a lifelong commitment to better health. The real challenge comes with the everyday efforts to resist temptation and integrate healthy eating into your daily routine. Most times, it would require behavior and lifestyle changes that would initially seem daunting. However, the good news is that maintaining healthy eating habits becomes simpler over time as long as you practice it every day.

Keep a list of reasons for maintaining healthy eating habits. Write down all the reasons why you want to eat healthy. List all the benefits such as improving your energy levels, healthy weight management, lowering risks of diseases, and maintaining overall wellness. Put your list in a conspicuous area so that you will see it every day. This would help serve as a reminder of why you need to stick to your healthy eating habits.

Think before you satisfy your cravings. Emotions can make you crave for food even when you are not physically hungry. Think first if you are really hungry or just trying to relieve stress and ease difficult emotions by turning to your comfort foods.

Drink plenty of water. Drinking plenty of water is essential for good health. It also makes you feel fuller thus helping you avoid giving in to your cravings. You can minimize snacking and avoid overeating when you drink more water instead of reaching out to whatever food you have at hand.

Prepare healthy meal plans. Having a healthy food plan makes it easier for you to choose nutritious options when restocking your pantry and refrigerator. You can create weekly meal plans and use them as guide when buying your groceries. Stocking up on healthy foods helps prevent you from eating low-nutrition snacks or meals.

Avoid processed foods. Choose foods that are in their original form or at the closest they could ever be to it. The shorter the ingredient list you see on the labels, the healthier it is than those that come with preservatives. Fresh produce such as fruits and vegetables are always good options.

Go back to the basics by following the food pyramid. The food pyramid is the simplest guide you can use to get the recommended amounts of nutrients from your daily diet. You can use it as reference when you create your weekly meal plan and prepare your grocery list.

Choose whole grains. Whole grains and whole grain products are rich in fiber and other nutrients that you need. Apart from being a more nutritious option than processed grains, choosing whole grains for your diet makes you feel fuller longer.

Add more color on your plate. You know you are making better food choices when you have more color on your plate. Green leafy vegetables as well as those that come in different colors make excellent addition to your meals. Add to those colorful treats by also adding more fruits to your diet.