What is Healthy diet, Basic Nutrition, Best Foods Tips for Weight Loss

What is Healthy diet, Basic Nutrition, Best Foods Tips for Weight Loss

What is Healthy diet, Basic Nutrition, Best Foods Tips for Weight Loss

Image: Dakota Ranch


We always listened our elder saying 'old is gold', they were right because if you compare our generations health with the health that our oldies use to have, it's unbelievable. Our ancestors were used to healthy diet not because there were trends like healthy diet or weight loss or some other like fitness but because there were no dopted food and all the food came from natural resources. They were consuming healthy diet because they were eating raw foods all the time.



What is your favorite healthy food? Rule out all the junk foods that we know we're supposed to avoid so fried foods, refined sugar processed foods or anything with a really long ingredient list. In this article we will let you know of course there's still plenty of controversy about the foods I'm about to discuss but I've done my best to really simplify it down just remember that every person's body is different and there is no one perfect optical diet it's going to be perfect for every person so hopefully you can use this information to figure out the perfect diet for you. 

I want to make one quick disclaimer before we get started as I mentioned previously every person's body is different and some people literally have allergies to certain foods so you could have an allergy to any of the foods I'm about to mention and obviously you wouldn't want to eat that food. If you don't know whether if you have food allergies there's a couple of ways to find out if you just aren't feeling super healthy or you feel like you're eating healthy but you still don't feel well then food allergies could be a culprit. The easiest way to determine if you have a food allergy is to eliminate the suspected food from your diet for two to three weeks and then see how you feel when you start reintegrating that food. some common food allergens are gluten eat dairy soy and peanuts but as I mentioned you could have an allergy to any food and you want to look into that. 

1. Fruits the substitute to sugary stuffs:

As you're figuring out what the optimal diet for you is going to be, fruits are loaded with vitamins phytonutrients and antioxidants and they're delicious too. Since you're going to be avoiding refined sugar, fruits are going to be the best way to satisfy your sweet tooth so let fruits be your dessert. Fruits do contain sugar but they also contain fiber and a whole lot of different nutrients too and it's important to note that the fiber contained in the piece of fruit actually helps that fruit to not spike your blood sugar. When you are eating a piece of fruit it's not going to spike your blood sugar as quickly as having a soda or having a spoonful of sugar because you have got that fiber in the fruit helping in that process. 

Now of course if you're trying to lose weight then you probably want to go easy on the fruit and certainly if you are eating a lot of fruit you are gonna want to be really physically active so you can burn all of those carbohydrates off but again fruits are a great way to enjoy and indulge your sweet tooth and I encourage you to try all of the different fruits that are out there. 

2. Vegetables, the core of nutritions: 

Vegetables really should be the bulk of your diet and whether you eat meat or not every single person on the planet myself included would benefit from eating more vegetables. The bottom line is that our bodies our internal organs need a certain amount of nutrients just in order to function properly and vegetables are one of the best ways to make sure that you're getting those nutrients. 

They're loaded with fiber they're loaded with vitamins and again if you are not eating enough vegetables you're never really going to feel satisfied and full and this is because your body just isn't getting the nutrition. So if you have been eating a diet of processed foods and you are somebody who feels like always hungry and feels like you are never satisfied then the lack of vegetables nutrients and fiber in your diet is probably the reason for that. When we're eating nutrient-rich foods like vegetables we don't have to worry so much about counting calories because suddenly you're going to get so much nutrition and fiber with these foods that you're going to fill up and feel full and satisfied before you'll be able to eat too many calories of those foods.  
I think that really is the secret to not being on a diet and to not gaining the weight back is recognizing that we just take the empty calories out of our diet. We don't even have to worry about counting calories at all so in vegetables there are sweet potatoes, beets, spinach, Swiss chard kale. There are a whole rainbow full of vegetables for you to try. 

3. White flours gives you empty calories that turns into fat:

The white refined flour that's used in white bread pasta and tortillas is completely stripped of all of its fiber its nutrients and this refined white flour is full of empty calories this means those calories turn straight into fat without giving your body any nutrition. It also means that this white bread and white flour products are going to significantly spike your blood sugar. Basically it's like having pure refined sugar every time you have these white flour products so I recommend that you significantly decrease if not completely eliminate those processed white flour products from your diet. 

What is Healthy diet, Basic Nutrition, Best Foods Tips for Weight Loss

4. Whole grains makes better healthy diets:

Whole grains on the other hand can still be part of a healthy diet but the trick is to look for minimally processed grains. Brown rice is a good example barley wild rice there are several different whole grains out there and when you consume these minimally processed grains they can be a really good source of fiber minerals nutrients B vitamins. Lots of things that we need not only to help us feel full but to provide good balanced nutrition, the easiest way to find these minimally processed whole grains is probably by going to the bulk section of your grocery store or even to a health food store. For the most part these foods are ridiculously easy to prepare just basically water and the grain and if you have problems digesting these greens you can soak them or sprout them to make them even easier to digest. Another key is to not make grains the bulk of your meal or the bulk of your diet. You can kind of supplementally use them as you know one of the sides one of the smaller parts of your meal. You want to have these grains in moderation and if you do have them be sure to opt for those minimally processed grains. 

5. Dairy are not bad if it comes from natural farms:

Dairy products are another controversial foodstuff some people will say we are the only species on earth who eats another animals milk and yet it's important to notice that people have been drinking cow's milk and goats milk for hundreds of years. So again I'm not going to tell you whether or not you should eat dairy this is a choice that you're going to have to make you're your own but what I will mention is that dairy is a very common food allergen and I personally have known people who have cleared up acne asthma arthritis um just from taking dairy out of their diet. If you're somebody who experiences those things it may be worth it to see if dairy is something that you actually do better by avoiding. If you are going to eat dairy then again and have just a couple of guidelines first off look for the words pasture-raised or grass-fed. You want house who are making your dairy products to be very healthy. You want them to live on a farm and eat their natural diet so that they're actually providing the most nutrition to you. In those dairy products you also want to opt for the full fat version of whatever dairy products are eating. Skim milk got on that fat-free craze that everybody was experiencing and trying to get all the fat out of their diet well actually the fat is what helps your body digest the dairy so if you're eating fat-free dairy products this could be why you're having a hard time digesting dairy. So my tips if you are going to eat dairy you have to look for the words grass-fed and to always opt for the full fat version. 

6. Legumes and lentils makes it perfect: 

Legumes are beans and any plant with seeds. Peanuts are also a legume even though they contain the word nut. legumes are a great source of protein they're great source of B vitamins and minerals and can really be a wonderful part of a healthy diet. There are tons of different legumes out there pinto beans, kidney beans, chickpeas lentils you name it and you can significantly improve the digestibility of legumes with soaking. Legumes are something you should be incorporating into your diet if you haven't already. Nuts and seeds are loaded with fiber protein minerals and healthy fats which are integral to help us form healthy brain. Nuts and seeds make a great addition to salads and salad dressings. They make a wonderful snack and a great addition to breakfast cereals I also want to mention quinoa which is often considered more of a seed than a grain although it makes a great substitute for rice. It is prepared pretty much the exact same way and it is also something that can be tolerated but often be tolerated by people with gluten intolerance so quinoa can be a great substitute for grains and rice. As I mentioned, quinoa is a complete protein which means it contains all of the essential amino acids and if this is something you haven't heard of or aren't familiar with I would highly recommend that you introduce yourself to quinoa this is something like I eat on a very regular basis and is a really great part of a healthy diet. 

7. Meat is must but is it coming from naturally raised animals?

Eat meat or not,  that is probably one of the most controversial questions out there in terms of health in terms of diet and we have to recognize that at this point research has indicated that eating huge amount of red meat and eating processed meats like hot dogs sausages processed deli meats any meat products with an ingredient list has definitely been linked to clogged arteries and heart disease and of course there are some people who will tell you not to eat meat at all and still others who will tell you to avoid all of the animal products including eggs and butter.  I'm not going to tell you whether you should eat meat or not you have to make that decision for yourself and I recommend that you make that decision based on how you feel when you eat meat now if you are going to eat meat then I encourage you to do so in moderation and to be selective so I have heard the rule of thumb that you shouldn't eat more than a palm-sized portion of meat at any given meal. Eating a huge steak that's you know twice the size of your head is probably too much meat to consume at one meal and you also want to look for the words grass-fed or pasture raised and preferably organic this is going to help you avoid factory farmed meat. Factory farmed animals many of them never see the light of day they're pumped full of antibiotics and hormones and often fed an unnatural sometimes genetically modified diet of grains which makes them really really sick so we want to avoid conventional meat most of which is factory farmed and you can do so again by looking for the words grass-fed or pasture raised on the packaging of any meat products or dairy animal products that you purchase. Also same thing goes for fish you would want to look for the words wild-caught. One other quick note about meat products, meats that have been cooked at extremely high temperatures such as frying or barbecuing have a whole other host of other health concerns acrylamide is a cancer-causing chemical that is produced whenever foods are cooked at extremely high temperatures so avoiding barbecued or charred foods. Fried foods of course is going to be a really good option and you can use the cooking technique low and slow so using a low heat and cooking that meat more slowly at that low heat is going to help preserve the protein and preserve the nutrients that you're getting out of that meat. 

Hope you find this article informative. All I wanted to deliver is on how to get a healthy diet which now a days is very hard to find not because it's unavailable but because either we don't have enough knowledge or we are used to all processed foods and we don't consider foods that makes healthy diet valuable.