Why Healthy Eating Habits Are Important

Healthy eating may not have been a high priority in our younger days (talk truth 40-Forwarders), but I am sure our tune has changed.  Some of us are feeling aches and pains in places we never knew existed. And the experts will tell us that most, if not all, of our ailments, can be prevented, reduced, or eliminated through proper diet and exercise.  In this blog, we will be zeroing in on healthy eating.

So the first question is, “What is healthy eating?”

Developing a pattern of eating a variety of foods that will give you the best nutrients that will support and maintain your best possible physical, mental and emotional health.

Healthy eating is therefore important to our wellbeing. It not only helps us feel good, but it helps to protect us from chronic diseases.

Before I go any further, let me be clear that this post is not to offer professional advice, but as per usual, just to drop nuggets that will help us live our best life to carry out our B.L.E.S.S. mandate. 😉 With that said, let’s continue …

What Does Healthy Eating Look Like?

No matter our age, healthy eating (good nutrition) is important. The earlier we start developing a good eating pattern, the better. But you know what I always say, “Better late than never.”

Healthy eating is more than the foods you eat. It is also about where, when, why, and how you eat.

Canada’s Food Guide

A variety of vegetables and fruits, whole grain, protein foods, healthy fats and oils, and nuts and seeds should be included in your meals. The more vegetables and fruits the merrier. So try to include them in each meal and snack.

Highly processed foods are yummy! (Talk truth) BUT, they are not good for us. Take wide circles around cookies, bakery products, chips, and other salty snack foods and sugary drinks. Better yet, how about making healthy versions of your favourites.

Be present when partaking. What do you mean Rona V.? Turn off the distractions – TV, phones, computer, tablets, and other electronic devices – while you are eating. Not only does this affect our digestion but we run the risk of overeating and making the wrong food choices.

Healthy eating is a personal thing. Though our makeup is the same, we are different – there are some things that you can or cannot eat or you can only eat in certain proportions. It is therefore important that you consult with your doctor or nutritionist, to determine what healthy eating looks like for you.

Below are a couple of guides that can help you to develop a good eating pattern.

• Australian Food Guide
• Canada Food Guide
• UK: Eat Well Guide

Healthy Eating Habits

So how do we make healthy eating a routine? How do we eat healthy foods every day? Below are eight (8) tips to get you on your way and to have good success.

1) Water, Water, Water

You know this has to be first on our list. Sugary beverages are one of the biggest nemesis to healthy eating. It’s time we start swapping out those sugary beverages for water. Why?

• 20 oz Juice Drink = 17tsp Sugar
• 16 oz Energy Drink = 15tsp Sugar
• 20 oz Soda = 14tsp Sugar
• 20 oz Water = 0tsp Sugar

Need I say more?

Have you ever heard the saying, “Water is the staff of life”? Not only is more than 70% of our body made up of water, but drinking water benefits our body. Drinking water is a great way to:

• Cleanse your colon
• Prevent constipation
• Improve digestion
• Reduce the risk of a heart attack
• Keep hydrated (part of that beautiful skin routine)
• Recharge your system
• Removes toxins from your body through sweat and stool
• Greases/Lubricates your joints and lessens discomfort relating to arthritis or back pain
• Prevents loss of memory
• Lose weight

Did you know there is an actual formula that you can use to calculate how much water you should drink?

My 60 and over 40-Forwarders, I read an article recently that said that at your age you have a tendency to ignore proper hydration because as you get older, your sense of thirst diminishes. OMG! What this means is, you tend to be more dehydrated because you simply do not feel thirsty. My dears, you have to be deliberate about remaining hydrated.

If drinking water is not your thing, or after a while, it becomes boring, no worries! Increase your water intake with foods that have a high water content – cucumber (96%), oranges (87%), apples (84%), watermelon (91%), strawberries (91%), celery (95%), grapefruit (90%), spinach (91%), and tomatoes (94%). Or infuse your water with some flavour by popping in some fresh fruits, lemon/lime, ginger, and/or mint. Enjoy!

To wrap up this Tip, know this my dears, there is such a thing as over-hydration (too much of one ting nuh good fi nuttin), so be careful.

2) Side-step Sugar

Sugar is addictive and it is not your friend! And guess what, it seems to be in everything.

Not only does sugar contribute to tooth decay but consuming too much sugar puts you at a higher risk of developing chronic diseases such as diabetes and heart disease. You are also prone to obesity, osteoporosis, dull/foggy brain, kidney issues, and the list goes on.

Sugar is a sneaky little thing and it can be called different things on your product label. As a matter of fact, there are over 60 different names for sugar. Check out the graphic for some of these “sugary” words.

Those sugars that are on the “good list” or “not so bad list” include honey, cane sugar, maple sugar, coconut sugar, and dates. In everything, portion control is key.

Consider using fresh/dried fruits and berries to add sugar to your meal. But, read the label for those dried fruits to ensure additional sugar is not being sneaked in.

By the way 40-Forwarders, the experts also raise warning flags for unhealthy sweeteners such as aspartame, sugar alcohol, sucralose, saccharin, and others.

Another thing, be very mindful of the sugar content of your fruits. Sugar in fruit may be natural, but it is naughty. So my fellow Jamaicans, no “wash yuh pot, tun dem dung, at mango time.” 😉

3) Avoid Salt

Salt is synonymous with hypertension (high blood pressure). Like sugar, it seems to be in everything. Again read the labels carefully.

Other names for salt as well as ingredients that contain salt include: sodium, celery salt, sea salt, garlic salt, rock salt, sodium bicarbonate, sodium nitrate, disodium phosphate, yeast extract, monosodium glutamate (MSG), soy sauce, baking soda, baking powder, and the list goes on and on.

While the recommended salt intake for a healthy adult is no more than 2,300 milligrams per day, the recommendation changes to 1,500 milligrams per day for persons with high blood pressure, diabetes, and kidney disease and anyone over age 51 or those of us who are black.

Avoid foods that are high in salt like the plague!

4) Read Labels

We make informed decisions about what we put in our bodies by reading and understanding our product labels.  We want to ensure that we choose those food items that have little to no added sodium (salt), sugars, or saturated fat. It is therefore important that you pay very careful attention to the “Serving Size” and the “Servings per Container. This is what the Nutrition Facts are calculated on. Review the Nutrition Facts with the following in mind:

• Manufacturers do not have to include “Trans Fat” if it is 0.5 g or less per serving.
• Calories from Fat should be no more than 30% of total calories
• Aim for high amounts of fibre and protein.
• Limit (the lower the better) Total Fat, Cholesterol, and Sodium

Let’s move to the ingredients section. We have already spoken about the different names for sugar and salt so watch for these. Here are the two (2) general rules relating to the ingredients:

1. They are listed in descending order by weight.
2. Ingredients that make up less than 5% of a product does not need to be listed. The exception to this rule is if the ingredient is a food additive or allergen or characterising ingredient (ingredient mentioned in the name of the product or is shown on the label as a picture, word or graphic) – no matter how minute the amount, they must be listed.

By the way, did you know that “salt-free” and “unsalted” are not the same?!

40-Forwarders, I have barely scratched the surface with this labeling convention. I encourage you to do a deeper dive on your own.

5) Detox

Ok my fellow Jamaicans, what is our name for detox? WASHOUT! I am not so sure if this is still done, but 40-Forwarders you would know, that this was on our “Back to School” list. 😀 I don’t know about you, but Rona V. hated it!

Our parents believed that from time to time a “cleanse” was necessary. Now that we are choosing healthy eats such as vegetables, fruits, whole grains, legumes, and water, “cleansing” has become a way of life.

6) Meal Planning

Meal planning not only helps you to make healthy choices but also saves time and money. You should know this spiel by now, “Take out that iPad or Note Pad and start writing.”

• What are some of your family faves? Can you tweak them to make them healthier?
• Take inventory of what you have in your pantry/cupboards, refrigerator and freezer.
• Jot down what foods are in-season. In-season foods are easy on the pocket.
• Make a list of what you want to make for breakfast, lunch, dinner, and snacks for the week. How does the inventory support this list? (Ensure you build in leftovers in your list.)
• Determine what “extras” are needed and make your grocery list.
• Based on your schedule, which day can you do some preparation of some basic items – if you use a lot of garlic and onion like me, then these can be pre-chopped; pre-chopping your vegetables can also be done.

These simple steps will prevent you from picking up “unnecessaries”, spending a long time in the grocery store going from aisle to aisle (and unhealthy eats somehow find their way into your shopping cart 😉 ), and importantly, you pick up the healthy items that are on your grocery list.

Back in the day, I would take a handwritten grocery list, but nowadays, I rock my list on my cell phone.

Truth is, this will take some time to do, but over time it will become routine and it will get easier.  If you are just getting started, develop the habit of saving your old plans, writing down your meal ideas, and searching for recipes (tweak them and make them your own). Take the time to do it, trust Rona V., it is well worth it!

My dears, I am working on a little suppen, suppen that will help you to meal plan properly. 😉

7) Right Foods Within Reach

My dears, please remove temptation (aka junk food/processed food) out of your way.  Don’t try to test your willpower or sabotage your hard work by having these unhealthy snacks readily available.  

Breakfast, lunch, and dinner are easy to keep on the healthy track, snacks, on the other hand, are where we tend to derail. This is why snacks MUST be included in meal planning. And ensure you eat your snacks when you are hungry and not “just because”.

Smoothies are a great go-to. Pre-chop fruits and veggies, put your baggies together, and ensure you have your favourite liquid handy (water, milk, yogurt, coconut water, pineapple juice, apple juice, etc.). Talk about a quick and healthy snack or a complete meal.

Another great go-to snack is boiled eggs. Yup! They pack a good protein punch so they will make you feel full.

If you are not so sure what to “prepare” for a snack, or you don’t have time to prepare it, ensure whole fruits are always laying around or nuts (preferably unsalted). Grab one!

8) Make It A Family Affair

If everyone in the household is on the healthy eating train then the probability of derailment is low. So get the family together and let’s eat (healthy)!

Make recipe search a family activity. This will give each person a say (input), in what is prepared. And of course, all hands on deck to get the meal prep done in no time.

One of the things that irk Mums is when we use the last of an item, say nothing to her, AND we rub salt in the wound by leaving the empty container in the cupboard/refrigerator. Mad is a mild description of Mums’ reaction. By the way, does this happen in your household?!

One way to prevent vexation of spirit and maintain peace is to post a blank grocery list. Place the list somewhere in the kitchen area that persons can see it and write down anything that finishes. My Single 40-Forwarders, this works for a household of one.

Put Some Fun Into Healthy Eating

A good way to develop a healthy eating pattern is to make it fun! Here are five (5) ideas to get your juices flowing:

1. Themed nights are always well received. I am sure you have heard of “Meatless Mondays”, “Taco Tuesdays” and “Fun Fridays”! Just make the options healthy.

• A menu grab-bag. Pick a day, any day, dip in the bag, anything that comes up will be dinner for that evening.

• Ever thought of putting a “fun fact” about any item in the lunch bag/kit. For example, “Enjoy your two-for-one – your tomato is a fruit AND a vegetable.”

• If you want to get as many vitamins, minerals and nutrients in your diet, eat a variety of colourful fruits and vegetables. So whether breakfast, lunch, dinner or snack, see how much “colour” you can get on the plate.

• Cook-off anyone?! Pick a secret ingredient and let’s cook! This is a great fun family activity or even among friends.

I want to get in on this fun, so CLICK HERE for some Healthy Eating Colouring Sheets that everyone can enjoy!

Truth is, depending on where you live, healthy eating can be very expensive. Do the best you can within your budget. What is important is being deliberate about making healthy choices and developing your healthy eating pattern. Over time your budget will back up the resulting benefits. 😉

How do we know we have developed the right eating pattern?

• It is easy to say NO to unhealthy temptations.
• We choose HEALTHY EVERYTIME.
• Our body will thank us for it (I feel GOOD)!

How are you doing with your healthy eating? Share some tips (and WINs) in the Comments.