Changing your diet doesn’t have to be as complicated as many diet books make it sound. By following some relatively simple principles, you can develop a healthy eating plan that’s balanced, sustainable, and easy to follow.
1. Consume real, whole foods
As much as possible, choose foods that have been minimally processed. Ask yourself: “where did this come from? Can I decipher what it is? Would my great grandparents consume this regularly?”
2. Make vegetables a principle part of your intake
Take every opportunity that you can to include them in your meals and snacks. The goal is to consume 4-5 servings per day. One serving is equivalent to 1/2 cup cooked, 1 cup raw, and 2 cups of raw leafy greens. Aim to eat vegetables of all colors to get the widest possible variety of vitamins, minerals and phytonutrients.
3. Learn to read and analyze food labels
Examine the ingredient lists for the type of flour used to make the product. Whole grain (or whole wheat) flour, sprouted, or stone ground grains or flour are good indicators of a whole grain food. It’s also beneficial to ensure that the fiber per serving is 3gm or more.
4. Stay hydrated
Drinking plenty of water is one of the most integral ways to support balanced blood sugar control.
5. Avoid sweetened beverages
Train your body and brain to enjoy water, add fruit or herbs to it, trial unsweetened sparkling varieties, herbal/decaffeinated teas, cow’s milk, or unsweetened nut milks.
6. Properly pair your foods
Choose quality portions of whole grains or fruit or milk/yogurt and pair it with a quality protein. This helps with blood sugar control and increases the body’s ability to absorb and use nutrients.
- 3/4 cup blueberries + a cupped handful of walnuts
- 1 slice whole grain toast + 2 Tbsp natural nut butter
- 1/2 cup pineapple + 1/2 cottage cheese
- Small orange + 1 string cheese
- Small Apple + a cupped handful of nuts + handful of baby carrots