Health & Fitness

How To Eat Healthy

If you want to learn how to eat healthy, here are some tips to get you started.  The goal is to stop “dieting” and begin eating clean as a lifestyle choice.

  • Tip 1:  allow yourself to be on the journey.  You don’t have to do everything at once.  It’s a process of learning how to do things, one step at a time.
  • Tip 2: Healthy eating is not the same for everyone.  You want to eat whole, unprocessed food, most of the time and you are enjoying the food that you choose.
  • Tip 3: cook as often as you can.
  • Tip 4: Focus on quality over calories.
  • Tip 5: What grows together, goes together.
  • Tip 6: Have some recipes that you like.  This way, when you don’t have time to think, you can lean on this list.
  • Tip 7: Learn to read labels.  You want to make sure you look at the ingredients and that recognize what they are.  This will lead to eating more whole foods.
  • Tip 8: Avoid eating highly processed foods.
  • Tip 9: Avoid artificial flavors and sweeteners.  Eating artificial sweeteners leads to the designer to want more sugar.
  • Tip 10: Practice meal prepping.  You want to cook once and be able to eat 3 or 4 times.
  • Tip 11: Stock your pantry and freezer with healthy options.
  • Tip 12: Follow your hunger.  Don’t eat according to the clock.

Watch the video for 6 more useful tips beyond what is listed here.

Video by Clean & Delicious

hey guys it’s Danny and today I am
sharing my top 15 clean and delicious
tips for anybody who is beginning to eat
better or wanting to work more healthy
habits into their diet or into their
lifestyle for me when I first began to
stop dieting and really commit to eating
better for the long term
I used clean eating as my guideline
which is where clean and delicious came
from so my definition of eating healthy
and clean is simply this eating real
whole unprocessed foods as close to
their natural state as possible most of
the time so eating foods like vegetables
fruits healthy sources of carbohydrates
like sweet potatoes and grains
high-quality sources of protein and
healthy fats like avocados nuts and
seeds one of the most important pieces
of this process is realizing that it’s
not about jumping on a fad diet or on to
the next health craze it’s really about
making a long-term commitment to a
lifestyle shift for yourself this way
you are not feeling like you are victim
to mood swings and cravings that come
with eating a lot of highly processed
nutrient Void foods which brings me to
my very first tip allow yourself to be
on their journey when you are a beginner
adapting new lifestyle changes and
habits you have to give yourself a
little bit of space to figure it out
don’t feel like you need to do
everything at once and everything at the
same time you don’t need to have all
your food perfectly meal prepped and you
don’t need to stop eating all of your
favorites this is going to be a process
of learning how to do things a new way
and that’s gonna take a little bit of
time so if you notice your brain wanting
to go to that all-or-nothing style of
thinking just recognize that that is
diet mentality and that it doesn’t work
what you want to do is give yourself a
little bit of permission to slow down
create some space
and learn number two healthy eating does
not and is not supposed to look the same
for everyone you can be a healthy eater
and be a vegan you can be a vegetarian
you can be a meat-eater you can be a
weightlifter you can be a yogi you can
eat two times a day you can eat six
times a day and you will also notice
that your lifestyle will affect the type
of healthy diet you’re eating so for
example a young student versus a working
mom of two with a family versus a young
professional right all of these people
can eat healthy diets and you will see
that their plates look very different
based on the style of their day in the
style of their life right so there’s no
hard fast rule here other than that
simple tie-in that we are eating real
whole unprocessed foods as close to
their natural state as possible most of
the time and we are enjoying the food
that we choose number three cook as
often as you can making your own food is
one of the easiest ways to eat better
because you are in charge of all of your
ingredients so you know exactly what
you’re working with and here’s the deal
that doesn’t mean that you have to cook
every single thing you eat just trying
to get into the habit of cooking more
than you don’t and technically my
friends that is only 51% of the time
number 4 focus on quality over calories
now I have noticed for many people
definitely I’ve noticed this for myself
when you are focused on counting
calories you tend to get caught up in
feelings of restriction and deprivation
and that is because when the brain gets
to work trying to stay under or at a
certain amount of calories what it tends
to do is pay attention to what it can’t
have or what it needs to be restricting
or what it needs to be eliminating and
those thoughts that thought process
creates the feeling of deprivation now
if you switch your focus to quality the
brain starts looking for things that it
can add into the diet and all of a
sudden food becomes a whole new
playground and it’s
fun and its creative again and so not
only does it feel good but it tastes
good number five what grows together
goes together when you buy foods that
are in and of the same season they
automatically taste good together
because Mother Nature has our back so in
case you’ve never noticed things like
Brussels sprouts and grapes butternut
squash and cranberries berries and basil
these foods all grow in the same season
and they all taste amazing together
which is really good to know because it
takes a lot of guesswork out of your
cooking so a great way to have a little
bit of fun with this is maybe when you
go to the grocery store you pick up one
to two new ingredients each week and
experiment with it in your kitchen try a
new method of cooking it taste test a
little see if you can find some new
favorites this is why I’ve created my
ingredient 101 series I don’t want you
guys to feel overwhelmed or intimidated
by trying new ingredients so if you feel
like you need a little extra help make
sure to reference that playlist
I will definitely leave a link down in
the description box below if you think
that would be helpful to check out and
one last thought and good thing to keep
in mind is that when ingredients are
eaten in the season they grow in they
both have better flavor and a higher
nutritional value so it really truly is
a win-win to eat with the seasons
number six have some back pocket recipes
when you are transitioning into healthy
eating it is so helpful to have a
handful of recipes that you know that
you like and that you can make in a
reasonable amount of time
so I recommend having a few BPR s for
breakfast lunch and dinner and then
slowly but surely as you experiment with
new things when you have a keeper you
can add it into your back pocket this
way when you feel like you don’t have
any time to think you can always lean on
this list to help you stay aligned with
your goals number seven learn to read
your labels learning how to read your
labels is a
the easy way to recognize what’s going
into your body and a great general rule
of thumb to follow is to simply focus on
the ingredient list you want that list
to be 5 ingredients or less and you want
to make sure that each ingredient you
can read recognize and pronounce number
8 avoid highly processed foods now just
to be clear a lot of healthy foods are
slightly processed so for example
oatmeal is slightly processed quinoa is
so lightly processed frozen vegetables
are so lightly processed
I mean basically if it’s not coming
straight from the farm or the field it’s
going to begin a series of processing
but these slightly processed foods are
not the foods that I am referring to and
they are certainly not the foods that
you need to be concerned about the foods
that you want to be avoiding are those
very highly processed foods these are
the foods that are going through lots of
steps and lots of processing before they
ever make it to your plate some people
like to call them frankenfoods these are
basically foods that are made in the
factories and here’s the thing the real
problem with these foods is that they
are so concentrated in fats sugars and
salts that they really wipe out your
palate because they’re bombarding the
tastebuds with this concentration of
fashion or salt and so we can’t
appreciate the natural flavor and
subtleties of real Whole Foods and I do
think that this is why healthy eating
gets a bad rap so if you find that you
do eat a lot of highly processed foods
what you want to start to do is baby
step your way out of that so you can
start to appreciate real whole subtle
flavors again and of course you want to
work on learning how to infuse lots of
flavor into your foods with herbs and
spices and by watching lots of clean and
delicious videos number 9 avoid
artificial flavors sweeteners and
non-fat foods these artificial flavors
and sweeteners they are literally
designed to bypass the logical part of
brain and trigger all of those pleasure
points in the brain so what happens is
you find yourself wanting more and more
and more and you don’t really even know
why you kind of feel like you’re not in
control of the whole show because sorta
you’re not and because it’s not really
real food your body is not really even
sure what to do with it
plus we tend to play this little
psychological game with ourselves when
it comes to fake sugars and nonfat foods
which is well it doesn’t really count so
I can have more of it and I know but all
my dieters out there know exactly what I
am talking about and studies have shown
that eating artificial sweeteners
actually creates more desire to eat more
sugar so we actually end up cutting our
nose off to spite our face
number 10 practice meal prepping now you
don’t have to have a Instagram or
Pinterest ready fridge right I know
that’s what a lot of people think when
we think about meal prepping but I do
think it’s a good idea to get in the
habit of learning how to cook once and
then eat two three four times because
this is gonna save you a lot of time and
a lot of sanity in the long run and you
could start off really easy so maybe you
just make one big pot of soup and then
you use that for some lunches or for
some dinners during the week or maybe
you just set yourself up with some
overnight oats and then you have your
breakfast all ready to go I know how
helpful meal prep can be so I do have a
meal prep playlist if that’s something
that you’re working on and you need a
little more inspiration make sure to
reference that I will of course leave a
link down in the description box below
number eleven stock your pantry and your
freezer keeping some healthy staples on
hand in your pantry and your freezer can
be a huge help when time is not on your
side I know for myself I love to have
things in my pantry like tuna salmon
canned soups beans and olives and then
in my freezer
I always have
Rosen fruits frozen vegetables some type
of frozen brown rice or frozen quinoa I
also like to keep veggie burgers in the
freezer and I have these cauliflower
custom pizzas that we like to have in
the freezer and so this way when you’re
in a pinch you know you’ve got something
that you can lean on and you can also
use these items to build a meal with
some of the fresh ingredients you may
have in your fridge number 12
follow your hunger so many people are in
the habit of eating according to a clock
or according to a diet plan or according
to what the experts tell them that we
become very out of touch with our
natural built-in biological signs that
tell us when we are hungry because yes
the body does know when it needs food
and it does feed us signals to let us
know and reconnecting to the system is
your best bet for long-term effortless
healthy eating habits because once
you’ve reconnected to it you don’t have
to think about it so much you just kind
of feel it so a good little tool to try
to practice this would be if you think
you’re hungry but you’re not sure ask
yourself would I be willing to eat an
apple if the answer is yes you’re
probably hungry and if the answer is no
you may not be hungry yet so you just
wait a little longer and then pose the
same question again this is a practice
so it’s gonna take a little bit of time
it’s like doing a little dance with
yourself so don’t be in a hurry give
yourself the time and the space to
figure it out
number 13 so often when we are trying to
create some type of change we do it from
a place of I need to have to or I really
should and what you need to recognize is
that number one that’s not true and
number two those thoughts are very
stressful remember that you are perfect
beautiful worthy and valuable just the
way you are no need to change a thing
unless of course you want to and if you
do want to then ask yourself why
make sure that that desire is coming
from a place of love connecting to your
why why you want to create the changes
that you want is really important
because it will serve as your anchor as
you move through creating new habits and
lifestyle changes for yourself so once
you identify that why what I would do is
write it down on a piece of paper and
then make sure that you take a look at
it and read it every morning and every
evening so that you’re keeping your mind
aligned in the direction of what you
want and where you are headed
number 14 it’s not just about the plate
when it comes to healthy eating so many
of us get very laser focused on the food
that’s on top of our plate but we have
to remember that we get nourished by a
lot of things in life right so how we
eat why we’re eating where we’re eating
who we are eating with all of these
components can create a healthy or
unhealthy eating environment so for
example imagine that you’re wanting to
eat healthier and you’re like I have to
do this I know I really should do this
so I’m gonna go get that organic non-gmo
chicken with the steamed broccoli and
I’m gonna eat it and I don’t really love
it but I know that it’s healthy and I’m
not really enjoying it but I’m gonna do
it anyway because I really have to get
healthy right I want you to notice that
why I want you to notice that while you
may be avoiding those toxins on your
plate you are still creating toxins in
the body as a result of your toxic
thinking this scenario does not create a
healthy eating environment now on the
flipside imagine that you’re at your
mom’s house and you’re with your family
who you love very much and your mom is
making one of your favorites from
it’s her lasagna and it’s got lots of
white flour and lots of cheese and lots
of meat and when your mom cooks it she
makes it with so much love and when you
eat it you enjoy it so much and you are
so present with this meal and you enjoy
every bite and you’re really getting
pleasure from the meal and from
everybody that
sharing this meal with right everybody
at the table so what’s happening here is
maybe it’s not the world’s healthiest
food on the plate but you’re having this
very healthy nourishing eating
experience so what I want you to do is
pay attention to why you’re eating where
you’re eating who you’re eating with the
stories you’re telling yourself about
the foods that you choose to eat and of
course as often as possible try to eat
in environments and with other people
who feed and nourish you as well and my
final tip is to stay easy and I think
this may be the most important of all of
them because I think a lot of times when
we’re trying to do better and we’re
trying to make a change with our food
that we tend to get very militant and we
tend to push push push and try try try
and willpower our way to the other side
and what I want to remind you of is that
there really is no rush and there is no
finish line and there is no gold medal
when you get there so what you want to
do is learn to be patient and easy and
kind and soft and curious with yourself
on the journey because in so many ways
learning to eat better and take great
care of your body it’s really just a way
of creating a more intimate relationship
with yourself
it’s like getting to know you and your
body just a little bit better and seeing
what works for you and seeing what feels
the best for you right so we can do all
of this without being critical and
without being hard on ourselves and
really just give ourselves again that
permission and that space to learn and
adapt to new habits and new lifestyle
changes so that’s what I have for you
guys I hope you find some of those tips
to be helpful my intention here at clean
and delicious is to help make healthy
eating easy and enjoyable so if you know
anybody who’s trying to transition into
healthier eating and you think this
video can help them please do
share it with them and as always if you
have any thoughts or questions come on
down to the comments below and share
them I do my best to answer as many of
them as I possibly can and you all can
answer each other’s questions and
comments as well so that we’ve got a
great awesome supportive community here
thank you guys so much for watching I’m
Danny speeds I will see you back here
next time with some more clean and