How to Eat More Whole Foods and Less Sugar for Better Health

One of the best ways to improve your health and well-being is to eat more whole foods and less sugar. Whole foods are foods that are close to their natural state, such as fruits, vegetables, nuts, seeds, eggs, and meat. They are rich in nutrients, fiber, and antioxidants that can boost your immune system, lower your blood pressure, and prevent chronic diseases. Sugar, on the other hand, is a refined carbohydrate that can spike your blood sugar, increase your appetite, and cause inflammation, obesity, diabetes, and heart disease.

But how do you make this change without feeling deprived or overwhelmed? Here are six tips to help you eat more whole foods and less sugar in a sustainable way.

1. YOUR PREFERENCES

   Start with what you love. Instead of focusing on what you can’t eat, think about what you enjoy eating. What are some whole foods that you crave or look forward to? Maybe it’s strawberries, cucumbers in vinegar, walnuts, or something else. Make a list of your favorite whole foods and plan your meals and snacks around them. This will help you feel satisfied and motivated to eat healthier.

2. GO SLOW

   Cut out sugar gradually. If you are used to eating a lot of sugar, quitting cold turkey can be hard and unrealistic. Instead, try to reduce your sugar intake gradually. For example, you can start by eliminating one source of sugar per week, such as soda, candy, cookies, or ice cream. You can also swap sugar for natural sweeteners, such as honey, maple syrup, or stevia. As you cut out sugar, you will notice that your taste buds will adjust and you will crave less sugar over time.

3. REMOVE TEMPTATION

   Keep temptations out of sight. One of the easiest ways to avoid eating junk food is to not have it around. If you have chocolate, sugar, alcohol, chips, Nutella, jelly, and dips in your pantry or fridge, you are more likely to reach for them when you are hungry or bored. Instead, stock up on healthy foods that you can snack on, such as sliced bananas with raw walnuts (salted!), sliced apples with a scoop of full fat yogurt (salted also!), and a chopped salad of broccoli, brussels sprouts, purple cabbage and kale (I make this in a massive Tupperware and scoop it for lunches and dinners throughout the week.)

4. SAY YES

   Treat yourself occasionally. Eating healthy doesn’t mean you have to give up all the foods you love. You can still enjoy them in moderation, as long as they don’t interfere with your goals. For example, you can have a piece of cake at a birthday party, a glass of wine at a dinner, or a chocolate bar once a week. The key is to savor these treats and not overdo them. This way, you can balance your health and happiness without feeling guilty or deprived.

5. EXPERIMENT

   Find what works for you. Everyone is different, and what works for one person may not work for another. Some people may prefer to follow a strict plan, while others may like to have more flexibility. Some people may need to count calories, while others may not. Some people may do well with low-carb diets, while others may not. The important thing is to find what works for you and your lifestyle, and stick to it. Experiment with different approaches and see what makes you feel good and achieve your results.

6. COMMIT EVERY DAY

   Start small and be consistent. Changing your eating habits can be challenging, but it doesn’t have to be overwhelming. You don’t have to make drastic changes overnight. You can start small and make gradual progress. For example, you can add one serving of vegetables to your dinner, switch from white bread to whole wheat bread, or drink water instead of juice. These small changes can add up and make a big difference in the long run. The key is to be consistent and not give up. Remember, slow and steady wins the race.