Friday Five - Healthy Eating

Eating Right. A big part of being healthy is having a good diet. I know this, but still I crave many things that fall on the more unhealthy side of things. But healthy living is not about denial, it is about balance. Here are five things I consider related to healthy eating.

1. Variety is the spice of life. Fruits and Vegetables can add a lot of color to your diet, as well as much needed vitamins and minerals. The WHO (World Health Organization) recommends five fruits and vegetables a day, when doing so, try to vary the colors and varieties of your fruits and vegetables as well. They can also be an easy a no to low prep snack, as many can be eaten raw.
   

2. Drink a lot of water. Our bodies are 50-60% water, but we often forget to drink enough water. Did you know that when you feel hungry it is often because you are thirsty? About one third of the time people often will eat when they are thirsty. Most people need at least 48-64 ounces of water, but some studies suggest you should try for half your body weight in ounces. Water can sometimes be boring, I often enjoy a slice of citrus in mine: lemon, lime, orange, or all three combined. Cucumber or chia seeds can also add some flavor.
   

3. Healthy Proteins. I love proteins, whether from vegetables or animals, they are probably my favorite food group. The Institute of medicine recommends that proteins make up between ten to thirty-four percent of your diet. They are important if you are working on building muscles, or if you are working on weight loss, so the exact amount for you will vary. Protein can come from meats and seafood, but also dairy: milk, eggs, and cheese, and many plants: beans and other legumes, whole grains, and nuts. For some, starting your day with proteins can make a big difference in your ability to stay focused.
   

4. Use a variety of spices. Salt is a favorite of many people, but many also need a low salt diet. Discovering a variety of spices can make that easier. When I first learned to cook, I never used salt. Over the years, I started adding salt, but now instead of salt I might add sage or onion powder, or maybe some garlic, or maybe a splash of lemon juice. Next time you reach for salt, be adventurous.
   

5. Avoid overindulgence. I am an emotional eater, and when stressed I want fried foods. When I was young I would eat french fries every day. Even now, when I am having a bad day I crave perfect french fries. However, eating french fries daily is not very healthy despite my desire. When I am being careful, I tend to only eat them once or twice a month, during a stressful time I might eat them daily as a comfort food. What foods do you overindulge in if you are stressed?

Diet is about your overall eating. Is your diet balanced? What tips do you plan to incorporate into your life?