Help! I want to eat healthier and feel better about myself

Here's some basics to get you started...

1) Eat the rainbow

-Eat what's naturally colorful as colorful foods contain plenty of anti-oxidants that help fight inflammation in your body (inflammation leads to sickness of sorts).

2) Eat a balanced plate

-Make sure you get healthy fats, protein, complex carbs/fiber and vitamins in every serving, as this will keep you satiated and happy for longer. Otherwise you can have your blood sugar and energy levels going up and down in very destructive, draining ways.

3) Eat whole foods

The less processed and packaged a food item is, the less unwanted, destructive ingredients it will have. Many packaged foods may contian hidden sugars, preservatives and trans fats which might influence your mood, energy level and waist-band negatively.

4) Eat mindfully

It's just as important to take time to sit down, savor and chew your food properly as what you put in your mouth in the first instance. Chewing support good digestion as your tummy indeed doesn't have teeth, but also supports you to eat according to your "real hunger". It takes the stomach roughly 20min to signal the brain that it's satiated; so take your time eating. Portion control helps too, not to overdo your meals and leave them feeling uncomfortably full and drousy.

5) Eat when you're hungry - train your hunger cues

If you're uncertain whether you're hungry, chances are that you're probably not. A growling stomach is a sure cue, but the fact is we often confuse thirst with hunger. If you're uncertain whether it's the case, go for a glass of water and see how you feel after. Having standardized meal times can also help you to stabilize your hunger. Everyone has different hunger levels so don't compare yourself with your neigbor, but rather trial how many meals per day keeps you feeling energized and productive. Whether it's 3 or 4; you do you. I tend to opt for Lunch and Dinner, with a snack between lunch and dinner, and some sort of dessert after dinner. The key importance is not to feel stuffy or to go hungry.

6) Hydrate

An adult needs roughly 2L of water per day. A total of 2.7L for Women and 3.7L for Men. We get roughly 20% from our food. Some suggest we should sip on water throughout the day. The 8x8 rule is a helpful way to help us fulfill our target, as 8 glasses equal roughly 2L.

If you feel tired or feel a headache coming on; it's a sure cue to get more of that water in.

7) Keep on moving and sleep enough

Eating healthy is one part of feeling good - we shouldn't forget about embedding light movement into every day and sleeping enough. Think about 30min movement per day; whether it's walks or cardio, and between 7-9hrs of sleep per night. Those are good measurements for an adult. And much too understated. Feeling tired can make you have more cravings than usual, and not moving enough can stagnate your metabolism and energy levels.