The new year is the time where we start thinking about healthy eating. People ask me questions all the time like:
- “How do I get started?”
- “What should I eat?”
- “Isn’t it more expensive to eat healthily?”
Below are 3 basic steps to start you on a path to eating healthier.
1. How many calories should I eat?
The answer is, “Well, it depends”.
- The number of calories you should consume in a day depends on your current weight, goals (do you want to maintain your weight, lose weight or even gain weight), and how active you are.
- There is no “one-size-fits-all”; it really is individualized but knowing this number is important to meet your goals.
*Tip – Use this macro calculator to help you determine this number. This number will give you the basic parameters to stay within when choosing your meals.
2. What should I eat?
In general, you want to eat well-balanced meals the include:
- Vegetables – foods like broccoli, squash, green beans, greens, etc.
- Lean Protein – like chicken, fish, or turkey. Eat pork and beef sparingly.
- Complex carbohydrates – these are foods like beans, sweet potatoes, potatoes, oatmeal, and whole-wheat bread. These foods are better sources of energy for your body.
*Tip – In general, your plate should be colorful. That’s one way to know you are getting a good mixture of foods.
3. What about hydration?
The answer is simple – water, water, water. We don’t drink enough.
- Ideally, you should drink one ounce of water for each pound you weigh. So for example, if a person weighs 150 lbs, they should drink 150 ounces of water. That is about 18 to 19 8-ounce glasses a day. Need help calculating your daily intake of water? Try this calculator.
*Tip – Start drinking your water when you wake up and finish about 1-2 hours before going to bed to avoid your sleep being disturbed.
Best of Health,
Dr. K Lev
