These 15 science-backed approaches to healthy eating have nothing to do with calories


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Calories don’t tell the full picture when it comes to healthy eating.
Instead of focusing on a single number, dietitians recommend considering a handful of characteristics about the foods and drinks you’re consuming.
Here are some of the simple tips they’ve outlined to help you clean up your eating habits.

Calories don’t tell the full picture when it comes to healthy eating. In fact, focusing exclusively on a food’s calorie count can be pretty misleading.

The most obvious problem with calories is that they don’t tell you how filling a food or drink will be, a factor called satiety that is key to preventing overeating.

Additionally, calorie counts don’t reveal whether your afternoon granola bar contains the right blend of protein and carbs to power you through a workout, or whether your morning cereal contains vitamins and minerals that are key to glowing skin and healthy hair.

Instead of relying on a single number, dietitians recommend considering the whole food or drink — including how much protein, fiber, and added sugar it contains, as well as much ingredients were processed before entering your body.

Here are some of the simple tips they’ve outlined to help us clean up our eating game.

SEE ALSO: What your daily routine should look like, according to science

DON’T MISS: Restaurant chains now put calorie counts on their menus — and it’s part of a misleading 100-year-old American obsession

Start eating more vegetables — especially greens.

Author Michael Pollan may have condensed the best nutrition wisdom into one line when he wrote: “Eat food, not too much, mostly plants.”

Dozens of scientific studies have tied diets high in vegetables — especially greens — to better health outcomes, including weight loss and a decreased risk of a handful of chronic diseases.

Veggies like watercress, spinach, chives, and collard greens all rank highly on the Center for Disease Control and Prevention’s list of “powerhouse foods.” So find a few you like and start adding them to your plate.

But don’t worry: Most research does not suggest a need to slash meat, dairy, or fish from your diet. In fact, the best results typically seem linked with diets that combine high amounts of vegetables with healthy sources of protein, which can include seafood, eggs, and meat. Eating plans like these include the popular Mediterranean diet and MIND diet.

Replace soda or sweet tea with water, unsweetened tea, or other sugar-free drinks.

Sweetened beverages like soda and juice can make up a surprising portion of the calories you consume each day, yet they don’t fill you up the same way solid food does.

As part of an eight-year study that included nearly 50,000 women, Harvard researchers tracked what happened when people either slashed their intake of sweetened drinks or started consuming more of them. Not surprisingly, the participants who raised their sugary-drink intake gained weight and increased their risk of developing Type 2 diabetes. In fact, the more sweet drinks women consumed, the more …read more

Source:: Business Insider

      

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