How To Maintain A Healthy Eating Plan Sustainably
Let’s be honest. A healthy eating plan is essential for everyday well-being and avoiding illness or disease, so it serves us well to be mindful of what we put into our bodies. This article will take you through how to maintain a healthy eating plan sustainably.
Eating healthy foods is a lifestyle choice. Admittedly, there are circumstances where you need a quick takeaway dinner, and invariably, fast food companies and non-alcoholic drink companies make it easy for you. They advertise in many prominent ways. In Australia alone, they spend $550 million per year. In the USA, it’s around $14 billion per year. This challenges us to stay the course and not be distracted. We are focused on how to maintain a healthy eating plan sustainably.
I don’t know about you, but for me, eating the odd fast food meal gives me instant gratification followed by hours of regret. This happens once or twice a year. If you do need to get takeaway, a kebab on the skewer or fried savoury rice is a better option.
There are so many tasty recipes that are quick and easy to prepare and even more delicious to eat! Choosing fruits and vegetables that are in season can be cost-effective, just like shopping in large markets that offer a wide variety of fresh quality produce, rather than shopping in a supermarket, even though a supermarket may be more convenient.
Five Core Food Groups
There are five core food groups, including healthy fats, to consider when you want to maintain a healthy eating plan. They are:
Fruits and Vegetables
Legumes
Lean meat, poultry, fish, eggs, dairy, or dairy alternatives, nuts, and seeds
Grains
Healthy fats
Drink at least one - to one and a half litres of water daily. Try to avoid salt as much as possible and look out for added sugar in the foods you choose to buy. Remember, you can make meals tastier by adding herbs and spices. Making your own marinades lets you know exactly what you're putting into them.
A bit of forward planning doesn’t take long and will help you to buy only what you need. If you can shop week to week rather than day to day, you will also save on buying bulk, if that is something you wish to do. This is very useful when planning your budget.
What Is A Healthy Eating Plan
The food groups above can guide us to what our daily intake of each of the food groups should be.
Fruits and vegetables should be your main focus. Aim for two servings of fruit and five servings of vegetables per day. Try different varieties and make a colourful plate of veggies.
Greens are helpful for detoxification and are full of antioxidants and fibre. White veggies are helpful for immune support, lowering cholesterol and lowering high blood pressure. Some studies suggest that orange fruits and vegetables can prevent cancer. They are loaded with Vitamin A and C. Yellow fruits and vegetables are great for the skin and eyes. Red fruits and veggies promote heart health by reducing the thickness of the arteries. Think of purple fruits and vegetables assisting with brain health, boosting calmness and enhancing your mood. All the more reason to make a colourful plate.
With legumes, beans, lean meat, poultry, fish, eggs, nuts, seeds, and tofu, aim for one to three servings per day.
It is recommended adults eat 3-6 servings of grains (cereals) each day with at least two-thirds being high in fibre or wholemeal. Although, if you are wanting to keep calories down, stick to 3-4 maximum serves per day. One serving is a slice of bread, one cup of cooked oatmeal, rice or pasta. One cup of dry cereal or 30 grams of crackers.
Lastly, fats can be good or bad, but the good ones are essential to a healthy eating plan all the same. Avoid trans fats which are produced chemically during food processing. Trans fats can be found in commercially baked goods such as cakes, pies and cookies. Microwave popcorn and frozen pizza, to name a few.
Monounsaturated fats occur in plants such as olive oil and avocado oil. These are good fats. Polyunsaturated fats are found in animal products which can also be nutritious but in moderation. Look for lean cuts of meat. Omega 3 fatty acids can be found in fish, walnuts and canola or soybean oil. These are essential for making hormones that regulate blood clotting. Your total fat intake daily should be around 60-70gm for best health practices.
Forget deep-fried foods and aim for air-fried ones instead. These are a much healthier option and with a high-quality air fryer, you still get a very tasty flavour.
Weekly Meal Plan
Below is an example of a weekly meal plan. This is meant as a guide only. If you wish, you can switch out any of the items for an equal, such as chicken for pork. Take note of your meal portions and try not to come back for seconds.
If you’re working full time, spend an hour or so prepping your meals at the start of each week. This will ensure you’re not stuck having to buy lunch on the run. You may wish to make soup or a stew and have extra portions you can freeze for lunches or even dinners for when you are too busy to cook. Planning ahead will allow you to avoid fast food and unhealthy snacks.
Weekly Meal Plan
“I can’t control everything in my life,
but I can control what I put in my body”
Eat Less CRAP, Eat More FOOD
In 2016, Alan Bohms published a book titled:
Eat Less CRAP, Eat More FOOD: A Paleo Crockpot Cookbook
It's the new way to eat that has been around for 100,000 years. It's not complicated. It's an invitation to change your diet from mostly processed, refined carbohydrates to whole foods, protein, carbohydrates from fruits and vegetables, and good fats. By taking charge of the fuel you put in your body, you will lower your blood sugars, lower your blood pressure and lose weight among many other benefits.
Imagine this new discovery that has been around for 100,000 years! It’s an oxymoron, to say the least. I recently learned that prior to 1920, snacking was not a thing. Somewhere between 1950 and 2000, snacking became a big deal. Supermarkets thrive on selling snacks. There is a whole aisle dedicated to sweets and crisps. These items are also prominently placed near the checkout or at the end of each aisle. This makes it difficult to walk past without picking up something extra to put in your shopping trolley. Be strong.
The acronyms for CRAP and FOOD are simple to remember.
|
Eat Less CRAP |
Eat More FOOD |
|
C - carbonated drinks |
F - fruits and veggies |
|
R - refined sugar |
O - organic lean proteins |
|
A - artificial sweeteners and colours |
O - omega 3 fatty acids |
|
P - processed foods |
D - drink water |
The guides from Alan Bohms’ book should be simple to remember as they are pretty self-explanatory. Fill your refrigerator, not your pantry. Anything that comes in a box or is packaged and has a use by date well into the future should be eaten on occasion and not excessively.
Snacks in packaging were created to cater for cravings for fat, salt and sugar. Snacks can be consumed at home, in the office, at school, and while driving. Meal time should be enjoyed at the table to develop the habit of healthy eating. Making a ritual of food preparation and sitting down to enjoy your creation should be celebrated.
So what have we learned today? Maintaining a healthy eating plan sustainably is the most effective way to keep your body free from illness and disease. By eating fresh produce low in fats, salts, and sugars. Stay away from fast food, and only indulge when you absolutely crave it. I will be sharing some simple tasty recipes in the future to help keep you on track.
Let me know how you fare with this or share some tips with us in the comments below if you are already maintaining a healthy eating plan sustainably.
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This article should be used for informative and educational purposes only and is not intended to be taken as expert advice. If you’re concerned, consult a health professional before introducing any major changes to your food intake.