Tips for a Healthy Eating Lifestyle

TIPS FOR A HEALTHY EATING LIFESTYLE CREATED BY SARAH HYDE

EAT MOSTLY PLANT-BASED WHOLE FOODS ▪ Whole foods such as beans, nuts, seeds, grains, fruits, vegetables, herbs, tubers (for example, potatoes and yams), and fungi (mushrooms) are high in fiber, have many health benefits, and are linked to lower rates of various diseases while promoting weight loss. These foods are also rich in nutrients and vitamins; have less saturated fat and more polyunsaturated and monounsaturated fats than most animal proteins; and rarely require limits on caloric intake.

MINIMIZE TOXIC FOODS ▪ Minimize toxic foods like sugar and soda. Sugar increases inflammation and, research suggests, tumor growth as well. Soda, including diet soda, is linked to weight gain, diabetes, and a host of other medical problems. Make dark chocolate — at least 70% cacao — your go-to dessert. Meanwhile, maximize herbs such as dill, parsley, cilantro, tarragon, and spices like turmeric, cinnamon, saffron, and cumin. Herbs are high-octane sources of vitamins, nutrients, and anti-inflammatory substances.

DON’T FRET ABOUT GETTING ENOUGH PROTEIN OR ANY SPECIFIC NUTRIENTS ▪ On a diversified diet that combines whole foods and seafood, you will get enough protein, omega-3s, which are essential fatty acids found mainly in fish oils, and calcium from foods like seafood, legumes, seeds, nuts, and greens.

LOOK AT THE CARB-TO-FIBER RATIO WHEN EATING PROCESSED FOODS ▪ Visible on processed food labels you can see “Total Carbs” — just divide by “Total Fiber” to get a ratio. Whole foods typically have carb-to-fiber ratios that are less than 8, and the lower the ratio the better. You can use this baseline to compare pastas, bread, bars, cereals, and chips.

DON’T PANIC ABOUT “WHAT AM I SUPPOSED TO EAT?” ▪ There are many consumer services that will deliver healthy foods to your door, as well as websites with guidance and sample menus.

AVOID MEAT/DAIRY REPLACERS ▪ They tend to be highly processed, use saturated fats, and have unproven health benefits. Avoids supplements unless there is a proven deficiency, and in that situation increasing whole-food sources in the diet is usually beneficial. B12 (prevalent in foods like milk, eggs, and meat) is the one exception; a B12 supplement may be necessary if your levels are too low. But, for the most part, supplements should be avoided as much as possible.

INCREMENTAL STEPS ARE PROVEN TO HAVE INCREMENTAL BENEFITS ▪ Although a month long trial of a diet rich in plant-based whole foods can be very instructional, you don’t need to take an all-or-nothing approach. And if you fall off the wagon for a meal or a day, just get right back to it as quickly as possible.

THANK YOU!