A healthy diet is essential to good health, but diet rules and the information they tout are sometimes complicated. Paring rules to a few simple, easy-to-remember guidelines can help transform your diet — and your health.
Follow these easy-to-remember rules:
1. Skip white bread. You've heard this bit of advice before, but do you understand why white bread is bad for you? In addition to being low in nutrients, once in the body, it acts much the same as sugar. Eat bread made from whole grains instead, because whole grains have vitamins, minerals, and fiber, and they lower your risk of many diseases.
2. Avoid white sugar and high fructose corn syrup (HFCS). A recent study conducted by the University of California found that HFCS causes our bodies to grow fat cells. Avoid HFCS by eating less fast food, drinking less soda, and reading food labels.
3. Eat a healthy breakfast. When choosing cereal, avoid those that change the color of milk. According to the United Kingdom's Mail Online, any cereal that changes the color of milk is highly processed and full of chemicals. Opt for whole-grain, high-fiber cereals and fruit.
4. Choose foods with dark colors. Fruits and vegetables with deep, vivid colors, such as blueberries and spinach, are rich in nutrients. Since different fruits and vegetables contain different phytochemicals that fight disease, choose a wide variety.
5. Avoid long lists of ingredients in packaged foods. The shorter the list, the better, and avoid processed foods containing ingredients you can't pronounce.
6. Avoid the center aisles of supermarkets. Shop the walls of supermarkets where fresh produce and dairy products are shelved.
7. Don't eat alone. Eating with others encourages good eating habits. Studies have shown that people eat more when they eat alone.
8. Be wary of low-fat foods. Many low-fat foods aren't lower in calories than regular foods because sugar is added to make up for the loss of flavor.
9. Include fish in your diet. Oily fish, such as mackerel and sardines are good choices.
10. Don't eat foods that won't rot. Foods that have a long shelf life are usually less nutritious and are loaded with preservatives and other additives. Think fresh.
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