When it comes to diet advice, there’s no shortage. TikTok is overflowing with trending tips—from low-carb diets to cabbage soup cleanses. With so much information, it’s easy to feel confused. Here are five simple tips you can trust for healthier eating.
1. Eat Treats After Meals
If you’re indulging in a treat, like a slice of chocolate cake, consider saving it for after your meal. Why? Eating sweets on an empty stomach can cause your blood sugar to spike quickly, leading to a crash that leaves you tired and irritable.
To keep those glucose levels steady, try these strategies:
- Exercise after meals: A short walk can help.
- Eat fiber-rich foods first: Fill up on vegetables or oats to slow down digestion.
When you eat something high in carbs—like white rice or pasta—having protein, fat, or vegetables beforehand can help flatten that glucose curve. A little fish, meat, or broccoli can make a big difference!
2. Understand the Thermic Effect of Food
Tracking your calorie intake can be tricky. Most people underestimate their calories by about 25%. But remember, not all calories act the same once inside your body.
Whole foods—like nuts, fruits, vegetables, and fish—require more energy for digestion. This is known as the thermic effect of food. For example, while nuts are calorie-dense, they can still be a healthy choice because your body burns energy digesting them.
3. Nourish Your Gut Microbiome
Recent research highlights the importance of the gut microbiome, which is made up of trillions of bacteria, fungi, and cells in your digestive tract. This complex ecosystem can weigh up to 2 kilos!
A healthy gut microbiome is linked to better physical and mental health. To support it, aim to eat a wide variety of foods, including:
- Seeds
- Fruits
- Vegetables
- Fermented foods like kefir and yogurt
4. Limit Ultra-Processed Foods
Did you know that 57% of the calories consumed in the UK come from ultra-processed foods (UPFs)? This percentage is even higher for children. UPFs include items like:
- Pizza
- Ready meals
- Biscuits
Surprisingly, many seemingly healthy options, like certain breads and breakfast cereals, also fall into this category.
To avoid UPFs, look for unfamiliar ingredients on the label—things you wouldn’t have in your kitchen, like emulsifiers and preservatives.
5. Consider Personalized Nutrition
The field of personalized nutrition is gaining attention. Researchers Eran Segal and Eran Elinav found that blood glucose levels can vary significantly among people consuming the same food. This variation may be linked to our unique gut microbiomes.
The idea is that by tailoring food choices to our specific needs, we can optimize health. Still, some general principles apply:
- Choose foods in their natural state. (Think: an orange instead of orange juice.)
- Aim for whole grains like brown rice over white rice.
- Opt for dark chocolate rather than milk chocolate.
Final Thoughts
You are what you eat, but remember, when you eat matters too. By following these simple tips, you can enhance your diet and overall well-being. So, why not start today? Making small changes can lead to big results!
For more insights on nutrition, check out these resources: