How Do I Eat Healthy? The Definitive Guide To Eating Right

This is a BIG question & there are definitely standards of healthy eating, but ultimately it will come down to what works the best for you.

DEFINITIVE GUIDE TO EATING HEALTHY

Learn The Shelf Life Of Your Fresh Foods

The best way to eat healthily and stay healthy is to make sure that your food isn’t going to kill you.

11 Charts To Help You Eat Healthy | Chief Health

I will address a few of the most popular, but not all of them:

  • Apples | Counter/Pantry: 2–4 Weeks | Refridgerator: 1–2 Months | Freezer: 8–12 Months
  • Bananas | Counter/Pantry: 2–4 Weeks | Refridgerator: 5–7 Days (Not Recommended) | Freezer: 2–3 Months
  • Strawberries | Counter/Pantry: 1–2 Days | Refridgerator: 5–7 Days | Freezer: 6–8 Months
  • Broccoli | Counter/Pantry: 2 Days | Refridgerator: 7–14 Days | Freezer: 8–12 Months
  • Carrots | Counter/Pantry: Up To 4 Days | Refridgerator: 4–5 Weeks | Freezer: 8–12 Months
  • Lettuce | Counter/Pantry: 1 Day (Not Recommended) | Refridgerator: 1 Week | Freezer: DO NOT FREEZE
  • Potatoes | Counter/Pantry: 1 Month | Refridgerator: 3–4 Months | Freezer: DO NOT FREEZE
  • Butter | Counter/Pantry: 10 Days | Refridgerator: 1–3 Months | Freezer: 6–9 Months
  • Cheeses (Hard) | Counter/Pantry: 1–3 Months | Refridgerator: 2–4 Months | Freezer: 6–8 Months
  • Milk | Counter/Pantry: Few Hours | Refridgerator: 5–7 Days | Freezer: 1 Month
  • Yogurt | Counter/Pantry: Few Hours | Refridgerator: 2–3 Weeks | Freezer: 1–2 Months
  • Bacon | Counter/Pantry: 2 Hours | Refridgerator: 2 Weeks | Freezer: 4 Months
  • Chicken | Counter/Pantry: 2 Hours | Refridgerator: 1–2 Days | Freezer: 1 Year
  • Fish | Counter/Pantry: 2 Hours | Refridgerator: 1–2 Days | Freezer: 6–9 Months
  • Hamburger | Counter/Pantry: 2 Hours | Refridgerator: 1–2 Days | Freezer: 6–8 Months
  • Steak | Counter/Pantry: 5–7 Days | Refridgerator: 1–2 Weeks | Freezer: 2–3 Months
  • Bread | Counter/Pantry: 5–7 Days | Refridgerator: 1–2 Weeks | Freezer: 2–3 Months
  • Honey | Counter/Pantry: Forever | Refridgerator: Not Recommended | Freezer: Forever
  • Ketchup | Counter/Pantry: 1 Year | Refridgerator: 1 Year | Freezer: DO NOT FREEZE

Gain Weight The Healthy Way

If you’re seeking to gain weight, don’t stuff your face with fast food meals and boxed goods.

11 Charts To Help You Eat Healthy | Chief Health

Remember, gaining weight is directly linked to caloric intake. If you don’t eat enough food and get enough calories, gaining weight will be next to impossible.

Choose foods within a diet that gives you about 50% of your calorie intake from proteins, especially lean proteins.

Focusing on a diet rich with proteins and quality food will help you accomplish the task at hand.

Pairing a high-protein diet with fresh foods and a handful of gym sessions a week will help you put on a healthy amount of weight and muscle.

Here is a list of high-calorie foods:

  • Peanut Butter
  • Chocolate
  • Cheese
  • Pasta
  • Chocolate Nut Spread
  • Salad Dressing
  • Whole Wheat Bread
  • Nuts
  • Olive Oil
  • Lard
  • Bacon
  • Salmon
  • Beef
  • Sausage
  • Brown Rice
  • Potato Salad
  • Dates

Here is a list of protein-packed foods (a large portion of a weight-gain diet):

  • Fish (Salmon)
  • Ground Beef & Lean Steaks
  • Turkey & Chicken
  • Eggs
  • Pork

Here is a list of carbohydrate-packed foods (around 40% of your diet):

  • Oatmeal
  • Fruits
  • Pasta
  • Brown Rice
  • Legumes

Here is a list of healthy fat-packed foods (around 10% of your diet):

  • Olive Oil
  • Almonds
  • Peanut Butter
  • Sunflower Oils
  • Avocados

What can/should you snack on?

  • Beef Jerky (Homemade Preferred)
  • Nuts
  • Apples
  • Protein Bars (Homemade Preferred)
  • Baked Potato Chips (Homemade Preferred)

Learn How Much Sugar Is In Your Food

Glucose is the body’s major fuel and is broken down from carbohydrates, a combination of sugar molecules, in the foods we eat.

Everything You Need To Know About Sugar | Chief Health

Simple sugars such as sucrose (table sugar) and juice (fructose) are composed of only one or two sugar molecules and are converted to blood glucose faster than more complex carbs like whole grains and vegetables.

It’s no secret that sugar is bad for your health, but getting yourself to stop eating it is equally as hard as quitting smoking.

The average person consumes 22 teaspoons of sugar daily, and overconsumption can lead to unhealthy weight gain, diabetes, and heart disease.

Find Out What Foods Help You Accomplish What Task

The average person eats fast food 4–8 times per week, which can put a damper on daily activities.

11 Charts To Help You Eat Healthy | Chief Health

To improve mental clarity, decrease stress, and increase energy levels, try these power-packed bites:

Mental Clarity

Fish – Fish are practically swimming in omega-3 fatty acids, a vital compound for enhancing memory. In one study, people who regularly took omega 3 supplements increased reaction time 20%.

Coffee – Long touted for its wake-me-up abilities, coffee improves mental acuity. In studies, well-caffeinate mice formed new memories 33% faster than the uncaffeinated mice.

Eggs – Eggs are a rich source of choline, a nutrient with the nickname, “the memory vitamin.”

Sleep

Cherries – Cherries are the only natural food source of melatonin, a hormone that promotes sleep.

Bananas – Bananas contain tryptophan, which helps the body produce the brain’s calming hormones. Plus, the hefty doses of magnesium and potassium helps calm overstressed muscles.

Almonds – Almonds contain magnesium, which promotes sleep and muscle relaxation. Half a cup of almonds contains 48% of the daily recommended magnesium intake.

Stress Relief

Dark Chocolate – Dark chocolate is packed with flavonoids, which improves blood flow and lowers blood pressure. Plus, the caffeine content bolsters mental clarity for long efforts. The magic number is about 40g or about 3 squares of a large bar. Be sure to choose cacao.

Avocados – Avocados pack sky-high amounts of the vitamin E, a key ingredient to strengthening the immune system.

Garlic – This herb’s antioxidants battles immune system invaders and help relax blood vessels and increase blood flow. In an eating habits survey of 8,500 people who lived past 100, two foods stood out: Onions & Garlic.

Kick Your Cravings To The Curb

Find out where your junk food cravings come from and what healthy food will help reduce the craving.

Cure Your Food Cravings: What Do You Really Need? | Chief Health

Chocolate?

What you need is: Magnesium

Healthy foods to satisfy the craving: Raw nuts and seeds, fruits, legumes

Sweets?

What you need is: Carbon, Chromium, Phosphorus, Sulfur

Healthy foods to satisfy the craving: Broccoli, grapes, cheese, chicken, fruits, beef, fish, eggs, dairy, nuts, legumes, grains

Coffee/Tea?

What you need is:  Phosphorous, Sulfur, NaCl (salt), Iron

Healthy foods to satisfy the craving: Chicken, beef, fish, eggs, nuts, legumes, red peppers, garlic, onion, cruciferous vegetables, sea salt, black cherries

Soda (or other carbonated drinks)?

What you need is: Calcium

Healthy foods to satisfy the craving: Mustard and turnip greens, kale, legumes, cheese, sesame, broccoli

Alcohol?

What you need is: Protein, Avenin, Calcium, Potassium

Healthy foods to satisfy the craving: Chicken, beef, seafood, dairy, nuts, granola, oatmeal, broccoli, kale, legumes, cheese, sesame, sun-dried black olives, potato peel broth, bitter greens

Bread/Toast?

What you need is: Nitrogen

Healthy foods to satisfy the craving: High protein foods: fish, meats, nuts, beans

Burned Foods?

What you need is: Carbon

Healthy foods to satisfy the craving: Fresh fruits

Salty Foods?

What you need is: Chloride

Healthy foods to satisfy the craving: Raw goat milk, fish, unrefined sea salt

Fatty Foods?

What you need is: Calcium

Healthy foods to satisfy the craving: Mustard and turnip greens, kale, legumes, cheese, sesame, broccoli

Tobacco?

What you need is: Silicon, Tyrosine

Healthy foods to satisfy the craving: Nuts, seeds, orange, green, and red fruits/vegetables

Choosing The Right Carbs

Over the last 10 years, opinions have ranged wildly on carbohydrates.

Some diets promote carbs as healthy, while others shun them. So are carbohydrates good or bad?

The short answer is: both

11 Charts To Help You Eat Healthy | Chief Health

Complex Carbs = Good

Good carbs are also referred to as complex carbohydrates. Their chemical structure and fibers require our bodies to work harder to digest, and energy is released over a longer period of time.

For the most part, good carbs are in their ‘natural’ state – or very close to it.

Fruits, whole grains, green vegetables, and some bran cereals fit in this category.

Why are complex carbs good?

  • High In Fiber & Nutrients
  • Low Glycemic Index
  • Help You Feel Full With Fewer Calories
  • Naturally Stimulates Metabolism

Simple Carbs = Bad

Simple carbohydrates are smaller molecules of sugar that are digested quickly into our bodies. The energy is stored as glycogen in our cells, and if not used immediately, it gets converted into fat.

Bad carbs are generally ‘processed’ carb foods that have been stripped of their natural nutrients and fiber to make them more ‘consumer-friendly’ (and in vast quantities).

A few foods that are simple carbs: Candy, pastries, sugared cereal, sodas, sugary drinks, and refined bread.

Why are simple carbs bad?

  • Low In Fiber & Nutrients
  • High Glycemic Index
  • Empty Calories Convert To Fat
  • High Blood Glucose Levels = Feeling Tired

Carbohydrates are all essentially sugars our body converts to glucose (blood sugar) which is stored for energy. The Glycemic Index measures how much a particular food raises your blood sugar level when you eat it.

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High GI = Bad Carbs

These foods are quickly digested and absorbed. This rapid fluctuation in blood sugar levels has often been called a sugar crash, which leaves you feeling tired and hungry faster.

Low GI = Good Carbs

These foods are digested and absorbed slower which produces a gradual rise in blood sugar. They have benefits for weight control because they help control appetite and delay hunger.

Written by Chief Health

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