Because we live in a world of constant discovery, fluctuating fads, and corporate agendas, it can be difficult to effectively manage your health and nutrition. So many of today’s diets neglect sustainable, well-rounded nutrition and focus on short-term results. This isn’t to say that all dietary lifestyles (and even temporary diets) are bad. It is to say that the underlying nutritional values in your diet are what really matter.
No matter what diet you have, there are a few principles you must heed if you want effective results and improved long-term health.
Here are the non-negotiables of nutrition and healthy eating, whether your vegetarian, paleo, keto, gluten-free, or something in-between.
But first things first…
What is Nutrition?
The concept of nutrition is something that I think we all understand without having a real definition. It’s just healthy eating, right? Not exactly. Nutrition is the study of how our food influences our health and well-being. This can include things like the effects of certain foods (and their vitamins and minerals) in preventing and treating disease. It can also include weight management, though these individually tailored nutrition plans fall into the more specific category of dietetics.
In simple terms, nutrition is the relationship between food and the body. So when we look at nutrition, there are some things we just know. If you want to have a sustainable and successful diet, there are some principles that must always be present.
4 Principles of Healthy Eating...No Matter Your Diet
1) Drink lots of water.
Our bodies are mostly water. Pretty much everyone will tell you that to be healthy, drink a lot of water! But why? Besides our natural composition, water plays a significant role in healthy body function. It gives us energy and fuels our muscles, boosts metabolism, promotes healthy, clear skin, reduces headaches, increases immunity and mental awareness...the list goes on.
How and what you eat may change, but your water intake should always be a priority. So how much should you drink? We’ll hear varying numbers, but the most common metric is the 8x8 rule. Eight 8-ounce glasses of water every day.
2) Make your calories count.
One of the most common methods of weight management is to count one’s calories. At the base of this theory, however, should be worthwhile calories. You can stay within a calorie count and still eat “empty” junk foods that offer no substantial nutritional value. Where are your calories coming from?
When eating, compare the nutritional composition (and benefits) to the caloric value. This can help you determine what foods will help you stay full, well-fueled, and focused throughout the day. And remember: don’t drink your calories. Alcohol, soft drinks, and fancy coffees are a significant source of sugar, sodium, and calories that don’t satisfy.
3) Practice portion control.
Portion control goes hand-in-hand with effective calorie counting. So many of us overestimate suggested serving sizes, and this can lead to “good” things turning into “bad” things. Eating the appropriate serving size means that those “bad” things don’t have to be bad for you. Portion control is conscious of eating the right servings of protein, carbs, and vegetables. You can eat a lot of vegetables and still be healthy — these calories “count” and are dense in nutrients. Portion control prioritizes the benefits of the food we’re eating.
Effective portion control means that no food is off-limits, but your body takes in more of the foods that are dense in vitamins and minerals.
4) Dietary supplements can’t replace whole foods.
When you’re on a dietary plan, particularly those that exclude certain macros or foods, it’s important to remember that a dietary supplement isn’t a suitable replacement for a well-rounded diet. There are risks associated with supplements, both artificial and natural. While there are certainly benefits to be had, it’s far better to focus on a varied diet than a narrow one that relies on supplements and pills for adequate nutrition. If you know your diet doesn’t include enough of a certain vitamin or mineral, look for acceptable sources in whole foods before turning to an over-the-counter pill.
A physician should always be consulted before adding a supplement to your routine. Too much of certain vitamins and minerals can have negative effects on the body. You should always ask yourself (and your doctor) what you should take, the appropriate dosage, and for what duration you should take any supplement.
What are the non-negotiable “constants” in your eating habits? Share what benefits you most in the comments.