How to Choose Healthy Foods for a Healthy Weight

It might seem like we have to choose between quick-and-easy, or healthy, but can never choose both. Truth of the matter is, it's not a question of whether we have the time to make healthy choices, but whether or not we make the effort. Everyone in the world has the same 24 hours in a day - regardless of whether or not your food is healthy!

Think of it this way: the purpose of food is to provide us with energy and nutrition, which directly affects our health. If we make a conscious decision to make healthy food choices, our bodies will function better - resulting in better moods, higher energy levels and increased productivity.

With society's increased health concerns, more and more restaurants are making healthy options available. Instead of ice cream and fries, you can order a salad and a low-fat yogurt parfait from McDonald's. KFC offers grilled chicken in addition to fried. Panda Express displays which options are less than 250 calories in a single serving.

Eating healthy food is much more than simply eating a salad. This oversimplified mentality is the reason why the term "healthy food" doesn't appeal to some people - for them, healthy means sacrificing taste! Fortunately, this is not the case.

Eating healthy involves knowing the following three things:

1.) What to Eat
2.) When to Eat
3.) How to Eat

What to Eat - This may seem like an obvious one, but once again this does go beyond simply eating salad. You want to eat food that will provide you with the most amount of nutrients in the least amount of calories. You need a balanced diet that includes proteins, carbs and yes, fats. Achieving this will require a wide variety of food choices that includes fruits, vegetables, legumes, whole grains, lean meats and dairy. The occasional high-fat and/or high sugar treat may be consumed, so long as they are limited!

When to Eat - Experts recommend eating 4-6 times a day, as opposed to just eating 2-3 times a day. This will allow you to eat a couple small snacks as well as three moderate sized meals, rather than overstuffed meals. Eating more often speeds your metabolism, the rate at which you burn energy. Never skip breakfast - breakfast jumpstarts your metabolism for the day. Waiting to eat will keep your body in starvation mode - your body's state while you sleep - and thus result in less energy burned. It is also a good idea to eat heavier meals towards the beginning of the day rather than the end, so your body will have time to metabolize it.

How to Eat - Did you know that your saliva is filled with digestive enzymes that are activated by chewing? That's why it's important to chew your food thoroughly - it takes about 20 minutes for your stomach to signal to the brain that it's had enough to eat. Taking longer to chew will allow your body to feel fuller with less food. It is also important to learn proper portions. Do you know what 1 cup tuna casserole looks like? How big is a 4-oz baked potato? Know how many calories and how much nutrition is contained in a given amount of food. Use measuring cups if you need practice getting proper amounts.

A healthy diet is all about balance - your body needs proteins, carbs and (yes) fats. It's possible to have too much of a good thing - taking in too much protein, carbohydrates or fats takes a toll on the body. You also need to make sure you are getting proper amounts of vitamins and fiber. The best way to ensure this is to eat a variety of foods in every group.

1.) Fruits. Fruits are not only naturally sweet, but they hold a great deal of nutrition. Apples are filled with fiber, oranges hold a lot of Vitamin C, pomegranates contain Vitamin A and grapes contain resveratrol, a powerful antioxidant known to extend life expentancy. Goji berry, a more exotic fruit, has an extremely high Vitamin C content and often aids in weight loss. All fruit is healthy, so feel free to experiment. Blend various fruits together with ice, milk and low-fat yogurt for a delicious, nutritional snack.

2.) Vegetables. Remember when your mother always told you to eat your vegetables? She was right. Vegetables are an essential source of vitamins and minerals. Carrots are packed with Vitamin A, important for eye health. Broccoli is an excellent source of calcium and potassium as well as vitamins A and K. Onions contain fiber and help to stabilize blood pressure. You don't have to stick to salads - if you're stumped for ideas on incorporating more veggies in your diet, check around for new recipes.

3.) Grains. Grains hold a variety of food, including bread, oatmeal, cereal, rice, and pasta. Choose whole grain wherever possible, as whole grains are an imperative source of fiber, B vitamins, monounsaturated fats, phytochemicals and antioxidants. Refined grains (such as white flour) aren't nearly as nutritious and contribute largely to empty calories, so be sure to avoid these when you can. (Tip: A recent study found that most kids could not tell the difference between cookies baked with whole-grain flour and those with white flour, so when it's time to bake cookies...)

4.) Meat, fish and poultry. Meats provide an excellent source of protein, iron, phosphorus and vitamin B12; the trick is to choose lean cuts - remember "Lean Loins": the leanest cuts of beef include top loin and top sirloin, while the leanest cuts of pork include porkloin and tenderloin. Fish provides us with essential omega-3 fatty acids, imperative for brain function. If you cannot or choose not to eat meat, you can make nuts and beans your protein sources instead.

5.) Dairy. There are plenty of nutrients to be gained from dairy products - calcium, Vitamins A, D, and B12, protein, riboflavin, and phosphorus, just to name a few. Conclusive studies also show that dairy products reduce the risk of osteoporosis. Look for dairy products that are reduced or low fat. If you can't or don't consume dairy, you can get the same nutrients from products derived from alternatives such as rice, soy, almond, oat or even goat's milk.

Eating healthy isn't hard - at the end of the day it's all about what choices we make. You don't need to give up all your favorites forever - just become aware of how much you eat of it and when. I hope you enjoyed this lens and were able to learn something from it!