Healthy Eating 101
From paleo to raw food to keto, you can find superfans for just about any diet you can imagine. So…what do you do? Keep it simple. Choose healthy foods. Eat them in the right balance. And remember to enjoy it. Here’s a few recipes to get you started.
Eat plenty of these foods
There’s no perfect diet. But lean proteins, healthy fats, plenty of fiber, and loads of nutrients? Yes, please. That means eating:
- Fruits and vegetables, but limit corn and regular potatoes (sweet potatoes are fine)
- Lean protein like chicken, fish, lean cuts of pork, tofu, and tempeh
- Healthy fats found in plant oils (like olive oil), nuts and seeds, and fatty fish
- Whole grains like oatmeal, barley, brown rice, homemade popcorn, and whole-grain bread and pasta
- Legumes like chickpeas and lentils
- 0-calorie drinks like flavored water, seltzer, and tea with no sugar
But fruit has a lot of sugar, is that ok? Yes. For most people, natural sugars in fruit aren’t a problem. Foods with added sugars are the big issue.
Cut back on these foods
We’re not going to ban any foods from your diet. After all, food is about taste and joy too. But to take care of your body and avoid long-term health problems, don’t eat more than 1 to 2 servings of these foods in a week:
- Red meat like steak and hamburgers
- Sweetened cereals like, well, most cereals at the grocery store
- Foods made from white flour like white breads, white pasta, white rice, muffins, pastries, and bagels
- Highly processed foods like chips, packaged cookies, baking mixes, frozen dinners, and candy
- Yogurt with tons of sugar and by tons, we mean more than 10 grams of added sugar
- Sugary drinks like soda, diet soda, juice, Gatorade, and Powerade
Putting it all together
Now you know what to eat and what to avoid. How do you make it happen day to day? Try these tips:
- Fill half your plate with vegetables and fruit. And the rest? Half goes to lean protein and half to whole grains.
- Eat all the colors. More color means more nutrients. Think dark green, red, yellow, orange, or even purple, if you’re feeling crazy!
- Get 5 servings of fruits and veggies a day. Choose produce that’s in season and you'll have variety all year long.
- Don’t forget the fiber. With whole grains, nuts, seeds, beans, fruits, and vegetables, you have options to get the fiber you need (about 30 grams a day). Drink water too, to keep it all in balance.
Try mindful eating
No, you won’t be meditating with your strawberries. Unless that’s your thing, then go for it! Mindful eating is about being present and aware when it comes to food.
It means that you make a grocery list so you have the right foods on hand. You eat only when hungry and not because you’re bored or anxious. You put away your phone and turn off the TV to focus on your food during meals — so you don’t eat more than you need. And, of course, chew your bites slowly and enjoy your food.
Supplements or no?
When you eat a varied, healthy diet, you typically get everything your body needs. Plus, your body more easily takes nutrients from food than a pill. So with some supplements, you really might be throwing money down the toilet. Before you start any supplements, talk to your doctor or nurse practitioner (NP) to see if you need them.
Your Firefly care team is here to help
If you need support with healthier eating, your care team is ready and waiting! Book a visit today or speak with your health guide to get personalized tips. Not a member yet? Get started by signing up below, taking our quiz, or calling us at (855) 869-9284 to see if our continuous, coordinated care model is right for you.