The Ultimate Guide to Healthy Eating

by Arthur Evans

It’s a fantastic decision if you have decided to start eating healthily because focusing on proper nutrition is vital in keeping your body healthy.

It is very easy to tell people, “for you to lose weight, you need to eat real foods.”

“To lose weight, you should eat less junk food and more organic vegetables.”

Okay maybe people don’t exactly say all of these, but it isn’t far from what they say. However, these are just misconceptions and aren’t in any way in touch with reality.

For starters, junk foods taste nice, and it’s often cheap. And for this reason, so many busy people engage in it. You don’t exactly need to be told that eating fresh vegetables and fruits is a more nutritious option than fast food.

Here is what you should know, to eat healthily, you don’t exactly have to ditch your Burger King and go for kale smoothies or mainlining chickens. You can lose weight while still occasionally indulging yourself in these foods.

People lose weight even while they are always eating McDonald’s and sodas frequently. So, if you are terrified of giving up junk food, but still want to lose weight, then fret no more because you can eat what gives you joy and even lose weight.

However, you don’t need to feel ashamed for eating chocolate chip cookie or tag it as a “cheat meal.” Food shouldn’t be labeled as evil or good; food is food.

If you are looking to achieve specific health goals, you can be strategic about what foods you eat daily, and what foods you say “sometimes” to. The foods you eat on a regular should give you more energy and have fewer calories than junk foods. That means you are less likely to consume lesser calories without even knowing it.

What Are Healthy Foods?

The Ultimate Guide to Healthy Eating

These are foods that you eat frequently, and it gives you enough fuel to strengthen your body throughout the day.

In general, healthy habits include:

        Healthy carbohydrates like rice

        Fresh vegetables and fruits

        Healthy fats like olive oil

        Rare eating of cheese

        Protein like legumes

These foods appear on almost all eating habits because they contain enough nutrients and are low in calories than overly processed foods that can be more appealing. Healthy foods also make you have a fuller feeling for a longer time and can keep your calorie intake in check.

So, if you can prioritize eating healthy foods, you will feel full more often, and this would lead to sustainable weight loss.

How to Start Eating Healthy

To eat healthily, you need to focus on three big macronutrients:


Healthy carbs provide you with the fuel and fiber your body needs, and they should be an essential part of your diet. Eating healthy carbohydrates in the right quantity and at the right time would make it easier to achieve your goals. Examples of good carbohydrates include:

  •         PastaCarbs
  •         Yams
  •         Quinoa
  •         Legumes
  •         Sweet potatoes

These are a list of foods that are rich in healthy carbohydrates and contain plenty of fiber. When you consume healthy carbs in the right proportion, it can keep you full and give you enough energy for the day. Carbohydrates can easily be overeaten, so you should know the right portion to eat, so you don’t derail from your fitness goals.


Protein is great because it helps rebuild your muscles and keep you strong, most especially if you are exercising regularly. Protein is amazing because it gives you a full feeling without being a calorie bomb. There are so many sources of protein, which include:

  •         Meat (steak and pork)
  •         Eggs
  •         Legumes
  •         Fowl (turkey and duck)
  •         Fats

If you are unsure of how much protein you should eat daily, target about 80% of your body weight in pounds per gram of protein, and an upper limit of 200g. For instance, if you are weighing 250 pounds, then you should eat about 200-250grams of protein.

Healthy Fats

Once upon a time, fats were seen as bad fats, but things are taking a new shape. To some people, fat is categorized as the healthiest thing ever. However, fat isn’t bad neither is it a superfood either. It is a macronutrient that should be eaten in the right quantity so you can reach your goals. However, if it is over consumed, it would slow down your fitness journey.

Healthy fats refer to monounsaturated and polyunsaturated fat. You can get healthy fats in foods like:

  •         Olive oil
  •         Avocado
  •         Almond
  •         Peanut butter
  •         Walnuts


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