0 Cart
Added to Cart
    You have items in your cart
    You have 1 item in your cart
    Total
    Check Out Continue Shopping

    Blog

    Healthy Eating Tip 4: Eat More Healthy Carbs And Whole Grains

    Healthy Eating Tip 4: Eat More Healthy Carbs And Whole Grains

    Choose healthy carbohydrates and fibre sources, especially whole grains, for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.

    What are healthy carbs and unhealthy carbs?

    Healthy carbs (or good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

    Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fibre, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy.

    Tips for eating more healthy carbs

    Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley.

    Make sure you’re really getting whole grains. Check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

    Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

    Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

    Healthy Eating Tip 3: Fill Up On Colourful Fruits And Vegetables

    Healthy Eating Tip 3: Fill Up On Colourful Fruits And Vegetables

    Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fibre. Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat. Try to eat a rainbow of fruits and vegetables every day as deeply coloured fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants. Add berries to breakfast cereals, eat fruit for dessert, and snack on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.

    Greens. Branch out beyond lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

    Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for added sugars.

    Fruit. Fruit is a tasty, satisfying way to fill up on fibre, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fibre, oranges and mangos offer vitamin C, and so on.

    Healthy Eating Tip 2: Moderation Is Key

    Healthy Eating Tip 2: Moderation Is Key

    Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fibre, vitamins, and minerals to sustain a healthy body.

    For most of us, moderation also means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you’re still hungry, fill up with extra vegetables.

    Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

    Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If you don’t feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.

    Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

    Eat with others whenever possible. As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Eating in front of the TV or computer often leads to mindless overeating.

    It’s not just what you eat, but when you eat

    Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up.

    Avoid eating at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

    Healthy Eating Tip 1: Set Yourself Up For Success

    Healthy Eating Tip 1: Set Yourself Up For Success

    To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

    Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food.

    Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing animal fats with vegetables fats (such as switching butter for olive oil) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

    Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of colour, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.

    Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar and salt in packaged food, even food claiming to be healthy.

    Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

    Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

    Top Tips

    Top Tips

    Read our top tips and ideas for developing healthy eating habits.

    Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilising your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body.

    Sale

    Unavailable

    Sold Out