When it comes to eating healthy, it’s important to remember that no food should be off the table. Food is meant to be enjoyed, and feeling restricted can lead to giving up on a healthy eating plan or feeling unhappy. Some experts on the internet may promote extreme changes in diet, but these drastic shifts are often unsustainable and can cause unnecessary stress.
At ZOE, we believe in making small, manageable changes that you can stick to. These changes can eventually become habits that are second nature, making healthy eating feel effortless. Research shows that even small changes in your diet can have significant benefits for your health.
One concept that is important to understand is the dose-response relationship. This means that the more of a particular food you consume, the greater the effect it will have on your health. However, it’s crucial to note that this relationship has its limits, and consuming excessive amounts of any food can have negative consequences.
Studies have shown that increasing your intake of whole grains can have a positive impact on your health. For example, adding just 50 grams of whole grains per day was associated with a 23% reduced risk of type 2 diabetes. Similarly, consuming an extra 200 grams of fruits and vegetables per day was linked to a 16% reduced risk of stroke.
Eating a variety of plants is also important for overall health. Aim to include at least 30 different plant-based foods in your diet each week to ensure you’re getting a wide range of nutrients. Research has shown that increasing your intake of fruits and vegetables can lower your risk of cardiovascular disease, cancer, and overall mortality.
When it comes to whole grains, opting for whole grain versions of staples like bread, pasta, and cereal can provide essential nutrients like fiber, protein, and micronutrients. Studies have demonstrated that increasing your consumption of whole grains can reduce your risk of dying from cardiovascular disease, cancer, and other causes.
Nuts are another nutritious addition to your diet. Despite their higher fat content, most of the fats in nuts are healthy and can have positive effects on your health. Adding just a small amount of nuts to your daily diet has been associated with a lower risk of various types of cancer.
On the flip side, reducing your intake of ultra-processed foods and sugary beverages can also have significant health benefits. Studies have shown that consuming fewer ultra-processed foods is linked to a lower risk of cardiovascular events and overall mortality. Similarly, cutting back on soda consumption can reduce your risk of developing type 2 diabetes, cardiovascular disease, and premature death.
In conclusion, making small changes to your diet can have a big impact on your health in the long run. Instead of focusing on drastic restrictions, focus on incorporating more whole foods like fruits, vegetables, whole grains, and nuts into your diet while reducing your intake of ultra-processed foods and sugary beverages. By making gradual changes and building healthy habits, you can improve your overall well-being and enjoy a balanced and sustainable approach to eating.
