Thinking of a complete diet overhaul? A quick google search will send you 1,000 different directions. One will tell you carbs are bad, while the other encourages carbs. Another will tell you fat is bad, while the other specifies certain types of fat.
Despite the confusion, there is plenty of nutrition advice that's a solid fact, and should be taken as such. Let's check them out below.
1. Eat more plants!
Most americans don't consume enough fiber, and that's a problem. Fiber can help with a variety of health issues, one being digestion. If you want a healthy digestive system, you need the appropriate amount of fiber in your diet. Veggies, fruits and whole grains are a great start. Aim to consume 7-10 servings of these types of food a day, which can be achieved if you simply integrate them into your daily meals.
2. Don't cut out carbs completely.
Carbohydrates can be bad for you when they're empty. However, fiber-containing carbohydrates will help curb appetite, help your digestion and replenish your blood sugar levels. This results in feeling awake, having more energy and also help deter cravings. If you're exercising regularly, fiber-packed carbs will be a huge help in keeping you on track.
3. Embrace fat. Well, certain types of fat.
Fat has a very negative connotation in today's society, so it's understandable that people might think they need to avoid them entirely. However, monounsaturated and polyunsatured are "good fats" and contain things like Omega-3's. Some foods that contain these fats include nuts, seeds, avacados, fish(like salmon) and vegetable oils. Consume in moderation!
4. Sit down when you eat.
Try to consume your meals while sitting and with a normal plate. This has been shown to help dieters become more conscious about what and how much they're eating. When you eat in front of the fridge, on your way to work, etc you might make the common mistake of over-indulging.
5. Listen to your body!
The body has a whole hust of cues to tell you if you're low on blood sugar or hungry. Keri Glassmen, a New York based certified nutritionist uses what she calls the "Hunger Quotient". A scale of 1-10 for hunger, with the goal to stay between 4 and 6.