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August 8th, 2016 | Diet & Health, Ask A Nutritionist

5 Tips on Healthy Eating

Nutrition can become confusing as one day we are told to follow the USDA Food Plate (formally known as the Food Pyramid), on another we are told to eat Paleo or vegetarian, and on yet another we are told to eat everything but in moderation. So which is it?

With so many diets, quick fixes, supplements, and conflicting information out there about nutrition and health, most of us don t know where to start. Try keeping it simple with these five tips.

EAT WHOLE FOODS

Eat real food that hasn t been refined, processed, or changed from its natural form. A few ways to determine if the food in question is a real food is if you understand:

  • Where the food or ingredient comes from (i.e. an apple from an apple tree versus a Dorito. Is there a Dorito Tree?)
  • If the food can go bad and doesn t have a long shelf life
  • If you can make it 100% from scratch in your kitchen (i.e. buy wheat and grind it yourself into bread)


If you can say yes to all of these, it is probably a whole food!


EAT THE RAINBOW

We hear this all the time, but it is really important. Fresh, colorful produce from your neighborhood farmer's market or grocery store is loaded with not only vitamins and minerals but also antioxidants. Why is that important? Antioxidants are what repair damaged cells, reduce wrinkles, support the immune system, provide energy, protect against mood disorders, sustain eye, heart, and skin health, and so much more!


DRINK WATER

Our bodies are about 60% water, with our brain tissue being about 85% water. Staying hydrated has a large impact on our energy, mood, skin, health, weight, and more. Water is great not only for hydration but also as a detoxifier, as it helps flush the body of toxins on a daily basis. So whether it's one glass or ten, try drinking more water every day and see how you feel!

BALANCED BLOOD SUGAR

This could arguably be the foundation to preventative health. Our blood sugar fluctuations affect mood, weight, sleep, disease progression, cravings, and even productivity. A few ways to balance your blood sugar and prevent blood sugar fluctuations from swinging too much include:

  • Eating breakfast within an hour of waking
  • Making sure to eat protein at every meal, and fiber when possible
  • Not letting too much time pass between meals and snacks
  • Removing refined sugar as much as possible.


Preventing blood sugar spikes and dips can not only help to improve mood, sleep, and overall health, but also to help prevent diabetes, one of the leading causes of death in the United States.

EAT NUTRITIOUS FOOD

We live in a culture of perpetual diets, calorie counting, and under eating in an attempt to lose weight and find the optimal body. Most people don t realize that a consistent state of calorie and nutrient deprivation actually puts the body into a state of emergency and less likely to lose weight and stay healthy (as the caloric deprivation puts a huge amount of stress on the body). You might be surprised to see that as you eat more healthy foods, you feel better and naturally find your optimal weight.

How do you stick to a clean and healthy eating lifestyle? If you have any tips or comments please share them below!  

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Kasin Anton, Nutritionist

Kasin Anton is a Nutrition Consultant who is passionate about improving peoples’ lives. She specializes in identifying the triggers holding people back physically, emotionally, and psychologically in order to maximize energy, reduce pain, improve focus, and optimize weight. For more information, get in touch with Kasin at her website www.kasinanton.com.

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