How to Eat Properly: Understanding Macronutrients & Meal Prepping for a Healthier Diet

Introduction

Eating properly is essential for our health and wellbeing. It helps us maintain energy levels, improve mood, and stay healthy. But what is proper eating? “Proper eating is a combination of eating the right amounts of food from all food groups in order to meet our nutritional needs and satisfy our hunger” according to the National Institutes of Health (NIH). Eating properly is not just about counting calories or following a specific diet – it’s about understanding how to nourish your body with the right foods.

Understand Your Macronutrients

The key to proper eating is understanding your macronutrients. Macronutrients are the three main types of nutrients found in food – carbohydrates, proteins, and fats. Each type of nutrient is essential for providing energy, building muscles, and maintaining overall health. It’s important to eat the right balance of these macronutrients in order to get the most out of them.

Carbohydrates are an important source of energy and should make up the majority of your daily calorie intake. Choose complex carbohydrates like whole grains, fruits, and vegetables which provide more vitamins and minerals than simple carbohydrates like white bread and candy. Proteins are essential for building and maintaining muscle. Choose lean proteins like chicken, fish, and eggs, and limit red meat consumption. Fats are important for brain health and should make up about 20-35% of your daily calorie intake. Choose healthy fats like nuts and avocados.

Eat Whole Foods

In addition to understanding your macronutrients, it’s important to focus on eating whole foods. Whole foods are unprocessed and contain all of their natural nutrients. These include fruits, vegetables, lean proteins, and healthy fats. Eating a variety of whole foods will ensure you’re getting all of the essential vitamins and minerals your body needs.

Fruits and vegetables are high in fiber and low in calories, making them an excellent choice for snacks and meals. Choose fresh produce when possible and aim to eat a variety of colors to get the most out of them. Lean proteins like chicken, fish, and eggs are great sources of protein that are low in fat. Healthy fats like nuts and avocados are packed with omega-3 fatty acids, which are essential for brain health.

Meal Prep

Meal prepping is another key element of proper eating. Meal prepping is the practice of dedicating a few hours a week to preparing meals for the upcoming days. This can be as simple as prepping ingredients for a few meals or as complex as cooking a full week of meals. Meal prepping saves time and money and ensures you have nutritious options available when you’re short on time.

When meal prepping, choose healthy recipes that use whole foods and offer a balanced macronutrient profile. You can also save time by batch cooking meals like soups, stews, and casseroles. Finally, look for opportunities to use leftovers to create new meals. For example, leftover cooked chicken can be added to a salad or used to make tacos.

Hydrate

Water is an essential part of proper eating. Dehydration can lead to fatigue, headaches, and other health issues. The National Academies of Sciences, Engineering, and Medicine recommends that women consume 2.7 liters (91 ounces) of total water per day and men consume 3.7 liters (125 ounces) of total water per day. Make sure to drink plenty of water throughout the day and opt for water instead of sugary drinks.

Listen to Your Body

Finally, proper eating is about listening to your body. Pay attention to your body’s cues and be mindful of what it needs. If you’re feeling tired, try adding more complex carbohydrates to your meals. If you’re feeling sluggish, try adding more lean proteins. And if you’re feeling stressed, try adding more healthy fats. Eating properly is not just about counting calories – it’s about nourishing your body with the right foods.

Conclusion

Proper eating is essential for our health and wellbeing. It involves understanding macronutrients, eating whole foods, meal prepping, and listening to your body. By focusing on these key elements of proper eating, you can nourish your body with the right foods and reap the benefits of a healthier diet.