How to be healthy: 5 easy things to do today

Small changes can make a big difference when it comes to boosting your health. Try these five simple steps and start feeling better today...

5 new healthy habits to boost your energy and wellbeing

Chew your food1. Chew your food

Thoroughly chewing will put less pressure on your digestive system and help your body to absorb more nutrients. The digestion of complex carbohydrates starts with our saliva, which contains an enzyme called amylase – this encourages more vitamins and minerals to be absorbed from your small intestine. 

Don't count calories2. Don't count calories

While it’s important to keep an eye on portion sizes, the health world has shifted its focus from calorie counting to making healthy, nutrient-dense choices that are kind to your digestive system. The old ‘a calorie is a calorie’ mantra has been challenged by recent research that says we should be looking at the type of foods we’re eating rather than just the calorie content. Quality is the key.

Don't be scared of sugar3. Sweet and simple

Don’t be scared of sugar. The rules are simple – purge the refined, processed stuff from your diet as much as possible and enjoy natural, sweet sources alongside foods that will slow down absorption and regulate blood sugar. For example, eat fruit together with a small handful of high-protein nuts to lower the overall glycaemic index of your snack. Or satisfy a post-meal sugar craving with a drizzle of honey over protein-rich Greek yogurt.

forget fads4. Forget the fads

Let moderation be your mantra and make sure that you pack your diet with vegetables, fruit, lean protein and wholegrains – introduce new ingredients into your diet gradually over a few weeks to see if you notice any benefits. 
 

Stay positive5. Stay positive

Researchers have found that we’re more likely to adopt healthy habits if they’re presented positively. Being told we shouldn’t do something has less of a lasting impact than if we’re told that eating or exercising will have a positive outcome. Focus on the results you want and treat meals as positive choices to help reach that goal. 

Find out more about how to eat well in our healthy eating section.

Is it time to clean up your diet? Take our healthy food shopping list next time you head to the supermarket.

Comments, questions and tips

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lenoxvan's picture
lenoxvan
18th Jan, 2016
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TheEightHours's picture
TheEightHours
5th Jan, 2016
Start your day right with a nutritional boost that will kick your metabolism and is full of antioxidants. Try this smoothie: https://theeighthours.wordpress.com/2015/06/02/citrus-smoothie/
Max Lenser
23rd Jan, 2016
Thanks for the recipe, here you can find a lot more smoothies http://healthyfitnatural.com/4-perfect-post-workout-smoothies/ Has anyone tried this Forest Smoothie?
mohammad08
3rd Jan, 2016
Hello . it was really useful thanks a lot. i think chewing is the most important issue and it can help us to 1- determine foods taste and 2-as you said stomach can digest it easily. http://lowfatsalad.com/2015/12/13/best-and-easy-to-make-low-fat-brownies/
dano420
3rd Jan, 2016
The biggest problem is metabolic adaptation. When I looked deeper into a lot of fat loss cookbooks I realized they were setting us up for failure. You probably already know that if you have been trying recipes or diets from these cookbooks.They don't work. They don't address a major concern known as the Metabolic Adaptation Phenomenon (this is the process of our metabolism slowing down due to lack of variety of different foods and spices in our diets). If you really want to learn how to lose weight and conquor metabolic adaptation... come take a look at the ONLY cooking plan that addresses this problem http://truehealthreport.com/metabolic-cookbook-review/
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