It’s important to take a close look at your nutrition if you want healthier habits. Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? 

The answer, I suggest, is no! 

Overall body health improvement, as well as weight gain or loss, must be factored into the equation or you could be heading for problems.

Correct nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer. 

Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. 

Good diets offer balanced nutrition that reduces cholesterol, and blood pressure, and helps with weight control.

Good nutrition is important for your health, and it’s a key part of any healthy lifestyle. It’s easy to get confused with all the conflicting advice out there, so here are some simple steps that will help you eat right at home.

Eat a variety of one-ingredient whole foods, mostly found on the perimeter of most grocery stores.

The best way to make sure you’re getting all the nutrients your body needs is to eat a wide variety of foods each day. 

Not only does this help ensure that you’re getting all the vitamins and minerals you need, but it can also reduce boredom with your diet.

A varied diet helps keep food from becoming too routine and reduces the likelihood that you’ll be over-eating any one food group. 

For example, one study showed that people who ate more fruits and vegetables were less likely to be overweight or obese than those who didn’t eat as many fruits/vegetables (1). 

This may be because different types of fruits/vegetables contain different nutrients (e.g., potassium), which have been shown to aid weight loss when combined with exercise (2).

To function properly, your body must have the correct combination of nutrients:

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat. Animal proteins and vegetables are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Healthy Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Fresh water, vitamins, and minerals are very important!

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease. 

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping buildup from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. 

Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with the production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot. 

Minerals and trace elements. These are other nutrients your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure. 

Starchy carbohydrates are important but kept minimal.

Starches are carbohydrates that are found in foods such as pasta, potatoes, rice, and bread. 

They typically have been associated with “energy” because your body burns glycogen and they are a quick source of calories. Your body also burns fat efficiently. 

They do provide a certain amount of caloric energy to keep your body going. 

The best sources of starch are whole grains. Whole grain foods have all parts of the grain (the outer layer, germ, and bran). They also have more fiber than refined grains. However, if you are gluten intolerant, you may want to look into alternatives.

Starches supply us with the following:

  • Energy – they contain 4 calories per gram
  • Fiber – important for digestion and bowel health (there is no dietary fiber in fat or protein)
  • Vitamins and minerals – starchy foods can be a good source of vitamins B2 (riboflavin), B3 (niacin), and B6; iron; magnesium; potassium; zinc

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. 

Eat lots of fruit and vegetables.

First, try to consume two and one-half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. 

A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

  • Eat lots of fruit and vegetables.
  • Fruit is full of vitamins, minerals, and fiber. Vegetables are low in calories but high in fiber, antioxidants, and water.
  • These foods help keep you feeling fuller for longer with fewer hunger pangs because they’re naturally high in fiber or water content (or both). They also contain beneficial plant compounds called phytonutrients that can reduce inflammation in the body—an important factor for healthy weight management.

Fiber-rich fruits, vegetables, and whole grains should be a regular part of your diet as should potassium-rich foods. 

Keep sugar, fat and salt to a minimum.

Sugar is one of the primary culprits behind the obesity epidemic. It can be found in many processed foods, including cereals, breads and pasta products. 

Sugar is also found in soft drinks, desserts and sweet treats like candy bars and ice cream.

Sugar affects your health by causing you to feel hungrier than a person who doesn’t eat sugar—so you may eat more than if you didn’t consume it at all! 

A diet high in sugar also raises triglycerides (fat particles) that collect on artery walls to make them sticky—which can lead to heart disease or stroke if blood flow gets too slow there.

Your total fat intake should only be between ten and thirty percent of your calories (unless you are pursuing a more Keto oriented plan). Most of the fats you consume should be in the form of healthy unsaturated and saturated fats.

Eliminate or drastically reduce sugar, flour, white creams, and other white breads.

Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Alcoholic beverages should only be consumed in moderation.

Get active and try to be a healthy weight.

The best way to lose weight and be healthy is by exercising regularly. It’s also the easiest way to maintain your current weight, no matter how much you weigh.

In fact, it’s possible for someone who weighs 300 pounds and exercises regularly to be healthier than someone who weighs 200 pounds but doesn’t exercise. 

The more active person has lower blood pressure levels, better glucose tolerance (the ability of insulin in the bloodstream to move glucose out of the blood), stronger bones and joints, better lung function—you name it! 

And if all this isn’t enough reason for you, consider these: people who are physically fit tend to live longer than th

ose who aren’t; they’re happier because they feel better about themselves; they spend less money on health care costs like prescription drugs or doctor visits; they have fewer days off work due to illness or injuries; their mental health improves; even their sex lives improve!

Remembering these extra tips will help you eat right.

  • Try to eat a variety of foods.
  • Minimize starchy carbohydrates, such as potatoes, pasta, and bread.
  • Eat lots of fruit and vegetables. Try to get five portions a day.
  • Keep sugar, fat, and salt to a minimum if you want to be healthy.
  • Get active and try to be a healthy weight for your height and age (BMI less than 25)

You may have heard of some of these tips before, but I hope that this article has given you a better understanding of why they’re so important. If you want to eat right, try following the advice I gave above. 

It took me a long time to get where I am today, but if it weren’t for my dedication and commitment over all those years then maybe none of this would have happened! 

You should follow several guidelines to create a well-balanced, nutritional diet. When in doubt, talk with your health coach or a nutritionist to make sure you are on the right track!

Excellent nutrition is the basis of a healthy diet.