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Healthy Diet: How To Get Back To The Basics

by Tatiana Alcazar

February 22, 2021

Healthy diet foods.
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Studies prove nutrition and health are closely related. But there's an ongoing swarm of contradicting healthy diet information. How do you actually know what's good for you? Data seems to change weekly on subjects like eggs and salt - one week they're good, the next they're not.

And what about all the diets that claim to be the best on the market? But then, didn't Anne Hathaway just give up veganism and say she's never felt better?

The truth is, the food, and diet industry is a massive market. Even so, there's so much contradictory information because people are trying to sell you something. In reality, it's pretty simple.

Here's exactly how to eat healthily as a part of a healthy lifestyle.

Eat Fruits 

Fruits provides has a lot of vitamin and minerals such as folate, vitamin C, and Potassium. It also contains anti oxidants like polyphenols.

People who eat more fruits as part of a healthy diet are likely to have lower risk of cancer, diabetes, and heart disease. Study recommends at least four hundred grams to five servings 80 grams per day. 

Here are the top 10 fruits that you should every day;

  • Apples
  • Cranberries
  • Pineapple
  • Lemon
  • Strawberries
  • Banana
  • Watermelon
  • Oranges
  • Grapes 
  • Papaya

Lots Of Vegetables

Just like fruits, vegetables are also an excellent source of vitamins and minerals and other nutrients such as antioxidants and fiber. Vegetables have a lot of fiber, which can help maintain a healthy gut. Including vegetables on your healthy diet can boost the health of your blood vessels and immune system.

Vegetables also make a great snack when you're feeling munchy. Keep carrot sticks and hummus or slices of cucumber ready to snack on to practice healthy eating habit.

Rich In Calcium Food

Calcium is important in our healthy diet too. We need an adequate calcium through diet. You can include dairy products in your diet every day, including yoghurt, milk or cheese.

Drink Enough Water

Water is a vital part of any healthy diet. In fact, drinking enough water can boost your diet. Instead of drinking beverages, water can reduce sugar and calorie intake. 

Moreover, drinking water before meals can reduce appetite for adults and middle-aged. Sufficient water helps flush out the toxins from the body, and extra fat in your belly.

Pay Attention To Your Meat Quality

Whether you eat meat isn't as important as where your meat comes from. Depending on the source, your meat could be raised unethically. It could be full of fillers and antibiotics or riddled with mercury. So make sure you get your meat from local farmers as much as possible.

Make sure your meat comes from ethical sources, and look for labels like grass-fed, 100% organic, or wild-caught. If you know hunters, consider buying elk or venison from them instead.

Most importantly, try to eat wild caught salmon or other fatty fish at least once a week. Therefore, fish oil is vital for your nutrients.

Avoid Processed Foods

Try to avoid processed foods as much as possible. They're full of fillers, and they're calorie dense while offering very little nutrients - if any. Plus, we don't know exactly how most of these fillers and added chemicals interact with our bodies. Some studies show they can cause cancer, diabetes, and dementia, among other diseases. Until they're proven safe, assume they're not.

Try An Elimination Diet

If you're not feeling well, try an elimination diet. For two weeks cut out dairy, gluten, sugar, or caffeine, one at a time, and see how your body feels. Try replacing these foods and see how you feel. Most importantly, just listen to your body. It knows best.

A Healthy Diet Doesn't Have to Be Confusing

When you switch to a healthy diet, stick to the basics: fruits and vegetables with every dish. A portion of organic, grass-fed, wild-caught or otherwise local meat. Or you can sub your meat out for healthy, protein-rich veggies. Avoid processed foods and added sugars.

And that's it. Pretty simple right?

What do you think? Do you have a favorite healthy recipe you want to share? Leave us a comment below.

Sources:

  1. "Nutrition and Health Are Closely Related." DIETARY GUIDELINES, https://health.gov/dietaryguidelines/2015/guidelines/introduction/nutrition-and-health-are-closely-related/#subnav-0
  2. Martin, Rachael. "Anne Hathaway gave up being vegan and felt like a 'computer rebooting'." Body and Soul, 24 April 2019, https://www.bodyandsoul.com.au/health/celebrity-profiles/anne-hathaway-gave-up-being-vegan-and-felt-like-a-computer-rebooting/news-story/46bac5d0a30823a02fe3c8b4386be9f7
  3. Robertson, Ruairi, Phd. "13 Benefits of Taking Fis Oil." healthline, 18 Dec. 2018, https://www.healthline.com/nutrition/13-benefits-of-fish-oil

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About the author 

Tatiana Alcazar  -  A software engineer, former IBMer, co-founder of Naravis Corporation and a mom, with a passion for finding the solution and root cause to everything that comes across, including health. It has been a long journey since founding Naravis and trying to find solutions to my leaky gut syndrome and pursue natural health. Throughout this journey I have learned an enormous amount of information (acquired knowledge) and I feel it's my duty to share my knowledge and my experience with you.

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