The modern approach to nutrition is not about restrictions, but about establishing sustainable habits. Diets work in the short term, but they cause stress, breakdowns, and a slowed metabolism. Healthy eating is a lifestyle based on respect for the body and science.
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Principle #1: Eat a variety of foods. The wider the range of foods, the more vitamins, minerals, and phytonutrients you get. Aim for 30+ different plant foods per week: vegetables, fruits, nuts, grains, legumes, and seeds.
Principle #2: Focus on whole foods. The less processed, the better. Choose brown rice over white, whole grain bread over pastry, and fresh fruit over juice.
Principle #3: Don’t be afraid of fat. Healthy fats (avocado, olive oil, nuts, fish) are essential for hormonal balance, the absorption of vitamins A, D, E, and K, and brain health. Avoid trans fats (fast food, margarines).
Principle #4: Drink water, don’t count calories. Often, hunger is thirst. Start your day with a glass of water, sip between meals. Avoid sweetened drinks—even “healthy” smoothies with added sugar.
Principle #5: Eat mindfully. Chew slowly, avoid distracting yourself with screens. This helps the brain register satiety after 20 minutes and prevents overeating.