how to eat healthy

Choose the right carbohydrates 
Simple carbs, like sugar and flour, are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin to combat the overload. Eat these in moderation. complex carbs. Complex carbs, on the other hand, are slowly digested by the body. They include whole-grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial to the body, and they are higher in fiber (which keeps your digestive system running smoothly).



Consider eating leafy greens like kale, collard greens, mustard greens and swiss chard. They are packed with nutrients and will fill you up very quickly. A simple sauté with olive oil, garlic, a little salt and pepper and you have a surprisingly tasty meal that is very nutritious.

Choose wheat (brown) bread instead of white bread, and whole wheat pasta instead of "normal" pasta. Processed carbohydrates such as those found in white bread are harder to draw nutrients from, and therefore constitute empty calories.

Eat lean, mean protein

Shoot to get between 10% and 35% of your daily calories from protein. Protein helps you build muscle and gives you lasting energy throughout the day. Some examples of healthy proteins include:
Lean fish such as flounder, sole, cod, bass, perch, and halibut

• Lean poultry such as chicken or duck breast

• Legumes like beans and soy products (edemame, tofu)

• Nuts like almonds

Know the difference between good fat and bad fat.

 You need to consume fat for your body to function correctly. However, it's important to choose the right kinds of fats. Here's a quick primer.

Monounsaturated fats and omega 3 fatty acids are good fats, which you should try to consume regularly. They help lower the bad cholesterol in your body by raising "good cholesterol." Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.

Avoid trans fats and saturated fats

Trans-fats are a form of unsaturated fat commonly found in processed foods, and consuming them raises your risk of heart disease. Read the labels of what you eat, and look for "hydrogenated" anything on the ingredient list.

Stock up on superfoods

So-called superfoods may have a misleading title, but some truly are a cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood. Here are just a few of them:

• Blueberries. Blueberries may facilitate brain health. If you don't have access to blueberries, try fresh berries, raspberries, or cranberries.

• Algae. It may not sound appetizing, but then again when you read the list of health benefits you may think again. Rich in vitamins, minerals, and amino acids, as well as beneficial in managing natural flora in the gut.

• Salmon. Another creature of the sea makes the list, and for good reason. Salmon is rich in omega 3 fatty acids, a good type of fat. Omega 3 fats are good for blood pressure, brain function, and heart health.

Watch your salt intake

Although humans need salt in moderation, too much salt can lead to high blood pressure, osteoporosis, and excessive stomach acid.Use salt sparingly, and always check labels on food for the "reduced sodium" option if it's available.

Practice moderation

Don't over-consume any one food or type of food. Instead, try to vary your diet so that you eat a little bit of everything in a moderate amount.

Drink plenty of water

 Staying hydrated with basic H2O is an easy and dramatic way to improve your health and shed pounds, all while helping you feel full. Drink water during and after meals to aid digestion, and try to consume between 2 and 3 liters per day.

Avoid soft-drinks, juices, sports and energy drinks, as well as other products containing artificial sweeteners

 Giving up sugary drinks is one of the easiest ways you can instantly improve your diet and become healthier. A can of coke costs you 139 calories. A glass of grape juice will set you back even more. A white chocolate creme frappuccino has a whopping 500 calories.While it's okay to treat yourself to these and other drinks every once in a while, it's not a good idea to make them a regular part of your diet.

Stay away from fast food

We all know fast food is "bad" for our health. Yet it continues to remain a weekly staple for too many people. For one, fast food is often fried and excessively salty. Add soft drinks and fries and your meal could easily burn through half of your suggested caloric intake for the day. To add insult to injury, much of the fat contained in fast food is trans fat, the worst kind of fat.

Adopt a healthy attitude towards food

Take a hard look at your eating habits. Do you eat more when you feel stressed? Do you withhold food from yourself in order to feel like you're in control? Try to evaluate whether you have an unhealthy emotional attachment to food.

Don't skip breakfast 

Many people do this because they think they can drop pound, or they just don't feel hungry first thing in the morning. Although the scientific evidence is still inconclusive, there are several reasons why you might not want to skip what many people believe is the "most important meal of the day."