Healthy eating guide: How to choose more nutritious food?

Our guide to healthier food choices can help you if you crave salty, fattening or sweet foods

Food can calm us down, give us energy and nourishment. While many people turn to sweets, salty, or fatty foods for comfort, they are usually low in nutrition and leave us wanting.

You can satisfy your hunger and nourish your body with healthy foods.

1. Opt for nutrient dense foods

Observe how certain foods make you want more. For example, a doughnut is high in calories but has very few nutrients. Sugar and fat are also abundant, which can lead to a rapid high. Your body will be flooded with simple carbohydrates, which release glucose into your bloodstream. The pancreas releases insulin to help deal with the excess sugar in your blood. When your blood sugar levels return to normal, it is possible that you will feel drained, low and crave sweets, salty snacks or fatty foods.

The cycle of comforting yourself may be quick, but you are not giving your body essential nutrients to remain healthy. Choose foods that contain a lot of nutrients, but are low in calories and fat. They are often more filling and keep you fuller for longer between meals.

Nutrient-dense food examples include:

• Fruits: apples, pears and citrus fruits
• Beans and legumes: kidney beans, chickpeas, lentils
• Herbs: oregano, rosemary, thyme, and basil
• Spices, especially black pepper and turmeric
• Whole grains: oats (wild rice), buckwheat, and wild rice
• Nuts: walnuts, almonds, and Brazils
• Pumpkin, sunflower, and chia seeds
• Lean meats, fish, eggs and pulses are all good sources of protein.
• Healthy fats: olive oil, avocados and olives

2. Eat for immunity

It’s more important than ever to choose healthy foods that support your immune system. According to recent research, you should aim to consume at least 30 different types of plant foods per week in order to maintain good health and immunity. Vitamins A, C and D, Zinc, and selenium are all important nutrients for a healthy immune system.

3. Select foods that stimulate the brain to produce pleasure chemicals

When you are feeling anxious, stressed or bored, food can be a great source of comfort. Dopamine, a chemical neurotransmitter in the brain that stimulates the reward center of the mind to create a pleasant sensation, is one of these neurotransmitters. You may comfort eat more if your dopamine levels are low.

You can make dopamine by eating foods that contain tyrosine or phenylalanine. These amino acids are found in foods such as meats, poultry, fish, dried seaweeds (such as kelp), apples, bananas blueberries grapes oranges papaya strawberries prunes watermelon. Nuts, seeds and vegetables also aid in the production of dopamine.

4. Healthy food swaps

You should know which foods you are tempted by. Prepare healthy alternatives to satisfy your cravings. Here are a few suggestions:

Ice Cream. Blend 1 banana chopped and a few berries in 200ml of almond milk. Freeze Crisps. Instead, eat spicy roasted nuts. Sprinkle chilli, paprika or olive oil on nuts. Roast the nuts in a hot, dry oven for about 1-2 minutes Red Wine. Use red grape, pomegranate, or cranberry fruit juice instead Dessert. Slice a pineapple and sprinkle it with cinnamon. Bake in the oven at 200°C for 20 minutes.

5. What does your body need?

Your body may signal a need for something by expressing a craving. Here are some examples.

• You may need to rehydrate if you eat salty food. Dehydration can cause electrolytes to be out of balance. Electrolytes, which are found in sweat, urine, and blood help to hydrate your body and regulate nerve and muscle function. Make sure to drink enough water.
• Sweet, sugary foods. This indicates that your blood sugar level is low. Include foods that have a low Glycaemic index (which is an indicator of how fast a food will affect your blood sugar), such as wholegrains, pulses, and quality proteins in every meal. This will help you maintain a healthy blood sugar level and reduce cravings.
• The chocolate. Magnesium, also called ‘nature’s tranquilizer’. Almonds and leafy greens are good sources. Try taking a supplement of magnesium.

6. Limit salt

Consuming too many salt is harmful to health. Too much salt can cause bone loss, weak muscles and high blood pressure. World Health Organisation (WHO), recommends that you consume no more than five grams of salt (one teaspoon) per day. This includes salt found in canned food, sauces and ready meals. Read nutrition labels, and rinse canned beans and vegetables (they contain sodium). Use herbs and spices like black pepper, turmeric oregano basil parsley coriander to season your food instead of salt. Lemon can be used to replace salt in some foods.

7. Sugary snacks are not necessary.

The WHO recommends that sugar should not exceed 5 percent (or 6 teaspoons), of your daily calories. Honey, fruit juices, and hidden sugars in food such as sauces, meals, and syrups are all included. Read food labels to reduce sugar intake. Choose foods with 5g of sugar or less per 100g. Try replacing your favorite dessert with fruit, and limiting yourself to just one dessert per week. Try sparkling mineral water mixed with freshly squeezed lime or lemon instead of fruit juices and soft drinks.

8. Choose quality over quantity

When the real thing is all you want, choosing a high quality version can be a good choice. When you want chocolate but don’t have much time, choosing quality dark chocolate with 70% cocoa solids or higher may make you feel more satisfied than picking a sweeter variety. A small bag of crisps can satisfy your craving for crunch. Remember the old saying: Everything in moderation, to maintain a healthy diet.