Simple Tips for Planning a Healthful Diet and Ways to Stick to it!

“Clean eating,” is a major buzz word in the health and wellness industry as of late. There are myriad articles, magazines, books, web pages, etc. on the very topic, however, there’s not really an exact definition of the term. I prefer to use “healthful eating,” and think about it as a more broad approach to having a well-rounded, strategic nutrition plan. 

This approach to healthful eating is less about measuring pounds on a scale, restricting certain types of foods or calories, and feeling guilt and/or shame around food. It is more about filling your plate with fresh foods that are minimally (if at all) processed that you truly enjoy. It’s more about feeling good about what you are putting into your body, having more energy, sleeping more soundly, and stabilizing your moods. This approach is all about giving your body the fuel it needs to be as healthful as possible, all from some simple nutritional foundations and using them in ways that benefit your body’s unique needs. 

Below, we’ll discuss tips that have worked for both my own nutrition, as well as some of my clients. 

Eat MORE colorful fresh vegetables and fruits! 

Fresh fruits and veggies are the foundation for any healthful diet. They are chock full of vitamins, fiber, minerals, and antioxidants. Most of them are exceedingly low in caloric content as well- Bonus! A great rule of thumb for fruits and veg is – the darker the color, the higher levels of  vitamins, fiber, minerals and antioxidants. So, aim for a beautiful rainbow of colorful plants to put on your plate. 

Some of my faves are are dark, leafy greens. I typically have at least two types of greens in the fridge at all times. Normally spinach, and one other. I love spinach because it’s great cooked or raw, and can be prepared in a flash if you are short on time. I also love grab and go fruits: apples, bananas, and citrus are a staple at my house. Berries are also amazing, and high in antioxidants and low in sugar. 

Choose more healthful carb options, whole grains, and/or ancient grains. 

We have all heard about how scary carbs are, and how bad they are for you, right? WRONG! Not all carbs are bad, and every body needs carbs as fuel and energy. The TYPE of carb you eat is more important, and, how many grams of said carb is where you need to pay attention. 

The difference between the ‘good’ carbs and ‘bad’ carbs I am sure you’ve heard about are as follows: 

Good Carbs: (also known as Healthy Carbs) Come from fruits, veggies, whole grains, and beans. They digest more slowly, which help you feel more full for longer, and they also help to keep your blood sugar and insulin levels stable. 

Bad Carbs: (also known as Unhealthy Carbs) come from foods with white flour, white rice, refined sugar, cereal, pasta, packaged snack foods like crackers, chips, pretzels, etc. These refined carbs are stripped of all their nutrients, including the beneficial fiber and bran, which makes your glucose (sugar) levels rise quickly. 

It may seem like all foods are off limits based on the above ‘bad’ list, however, there are loads of great options that are ‘whole grain.’ First- read your nutrition labels! Make sure you are really purchasing a whole grain product. In the US, there are stamps on the package that say “100% Whole Grain.” Try to shoot for a variety of whole grain options in your diet, such as brown rice, millet, quinoa, barley, etc. Also try to avoid any foods that are fully refined- such as cereals, pastas, breads, and snacks. 

Understand the Difference between Healthy Fats and Unhealthy Fats. 

Just like the body needs carbs to function properly, it also needs fat! Scary? NO! Healthy fats are good tasting, and good for you. These types of fats help with healthy hair, skin, and nails, help the brain, heart, and cells, and they can help in reducing the effects of cardiovascular disease, help stabilize moods, and help aid in the prevention of dementia. 

There are two types of ‘healthy fats:’ 

Polyunsaturated: These include Omega 3 and 6 fatty acids, and are found in fatty types of fish, sunflower oil and seeds, flaxseeds, and walnuts. 

Monounsaturated: These come from plants, like olive oil and avocado oil and seeds, like pumpkin and sesame. They also come from nuts, like almonds and pecans. 

The ‘bad’ types of fats are saturated and trans fats. Saturated fats come from animal products, like red meat and whole milk. Trans fats come from processed foods like margarine, crackers, candies, snack foods, fried foods, and other foods made with partially hydrogenated vegetable oils.  Try to avoid these types of foods and fats as much as possible. Your body does not need them. 

Pay Attention to how Much Sugar you are Eating!!! 

I cannot stress this one enough. You must pay attention to your nutrition labels and try to limit the amount of sugar you eat in a day. The good news is, if you are adhering to the list above thus far, it will be fairly easy to mind your sugar intake. Sugar causes our energy levels to peak and valley, and can lead to all types of weight and health problems. 

Simply reducing the types of sugary foods you consume is not quite enough, unfortunately. Sugar is hidden in EVERYTHING, and food companies will even try to disguise the sugar on your nutrition label by calling sugar something other than ‘sugar.’ You also might not even be aware of how much sugar is in a can of soup, or a cup of fruit-sweetened yogurt. Pasta sauce and salad dressing are also very sneaky sources of high amounts of sugar. 

As a rule of thumb, sugar can be disguised as: cane sugar, brown rice syrup, corn syrup, evaporated cane juice, fruit juice *concentrate*, maltodextrin, dextrose/fructose/glucose/sucrose. 

It’s also worth noting that ‘sugar free’ candy or other sugar free treats get their sweetness from ‘sugar alcohols.’ These substances are created using ingredients such as maltitol, isomalt, xylitol, sorbitol, etc. They contain neither sugar or alcohol, and they provide their sweetness from compounds that human intestines cannot absorb readily as sugar. I have had some pretty bad G.I. issues from this type of sweet, so do with the information what you will. If you are really trying to clean up your eating plan, I wouldn’t recommend going this route. Rather try some substitutions that fall in line with more natural, whole foods. 

For instance, instead of a soda, which can include TEN teaspoons in one 10 Oz can, try sparkling water with a splash of lime, grapefruit, or orange. Instead of a fruit sweetened yogurt or pre-sweetened oatmeal packet, sweeten them yourself with a tiny drizzle of honey and fresh berries. 

If you begin with even one or two items from this list and try to begin implementing these habits into your daily and weekly routine, I believe you will begin to feel better, have more energy, sleep better, and your body will be so thankful for taking care of it and giving it the love it needs and deserves.