The Beginner Guide to Healthy Eating

When it comes to healthy cooking and eating, people already know a lot of things. It is more about reminding people what is healthy and what isn't, rather than teaching them entirely from scratch. Ever since we were kids, our parents would tell us to eat our veggies because they are healthy, or to eat fewer sweets because they are unhealthy.

The same goes for cooking. You don't need to be a rocket scientist to know that deep fried food is bad for you. And simply observing how heavy or sluggish you feel after eating a massive plate of pasta will tell you everything you need to know about pasta as well. Same goes for most food.

Now, I personally don't believe in cutting out any kind of food from your diet, because doing so only makes you crave it more. Human beings are just wired that way. The more we are pushed away from something, the more we want to get to it. That is basic human nature, and I believe forcing your willpower and determination to overcome this through raw restriction does more harm than good.

So, here are some beginner tips on how to start cooking healthy.

1. Cooking spray

I am not talking about the baking spray used for cakes and cookies, but actual olive oil in a spray bottle. If there is none available in your local store, you can easily find it on any supplement website or on Amazon, often at very good prices.

2. Nonstick pans

In order to make the best use of that cooking spray, you need a good pan. It doesn't have to be fancy or expensive, it just needs a quality nonstick coating so that a light spray of oil is enough to cook your food thoroughly.

3. Add vegetables

You might have never eaten your breakfast omelet with a salad before, but you absolutely should. Vegetables like spinach, lettuce, or mixed greens are rich in vitamins, fiber, and other essential nutrients your body needs. Beyond being healthy, they add volume to your meals, keeping you feeling full and refreshed for much longer. Cucumbers are the absolute kings at this.

4. Lean meat with no skin and no fat

As someone who genuinely loves fatty meat and crispy roasted skin, I know that cravings for those things will come. And that is completely fine, it is not as if eating ten chicken wings one day will ruin all the hard work you put in. It won't. Turkey breast, chicken breast, fish, and shrimp are the primary protein sources you want to eat. The great thing about all of them is that they can be prepared quickly and easily using just a bit of cooking spray on a nonstick pan.

5. Track your calories

If your ultimate goal is weight loss, you should absolutely track your calories. It is the easiest, most objective way to know when you are overeating. There are excellent apps like MyFitnessPal that you can use entirely for free to get most of the benefits. If you choose to pay for their subscription, you can make the process even faster by simply scanning barcodes.

6. Swap unhealthy snacks for fruits

For most people, watching a movie without snacks makes it feel like something is missing. However, when you want to stay healthy or drop weight, mindlessly eating chips or sweets in front of the TV is not the way to go. Fruits are a fantastic replacement. You can grab any berries you like, apples, pineapples, or kiwis.

Quick tip: Be sure to check fruit calories and sugar content before eating. Some fruits can be enjoyed in large volumes, while others are dense in sugar and should be eaten in smaller quantities.

7. Drink plenty of water

Water is essential for everyone. While I used to have a very hard time drinking plain water instead of soda, I managed to overcome it with time. For a while, zero sugar drinks were what I preferred the most, including energy drinks. But none of these options can ever truly replace the unique benefits of clean, pure water.

8. Eat your calories, do not drink them

This is a golden rule I have been sharing with people for a very long time. A lot of people usually reply, "But this shake is good for me, it has fruits, nuts, and protein!" That is completely true, those ingredients are healthy. But you have to ask yourself if you are trying to lose weight, gain weight, or maintain it. A single loaded shake can easily pack 350 to 400 calories, or even more once you blend in milk, nuts, and protein powder. That is a massive amount of calories to consume in just a few quick chugs. The problem with drinking your calories is that you will feel hungry again very quickly, leaving you in a position where you either break your calorie deficit or starve yourself for the rest of the day. Both outcomes are bad and should be avoided.

9. Use air fryers

You can read all day about the pros and cons of air fryers, but I prefer to focus on the good things. The primary benefit of an air fryer is the complete lack of oil needed to fry your food. You can make your own fries, or even coat your meat in a marinade with crushed cornflakes to enjoy crispy, air fried chicken. It will still contain calories, but far fewer than if it were submerged deep down in hot cooking oil.

10. Plan your portions in advance

When you are cooking a meal, do not cook first and check the calories later. Instead, check the calories of all your raw ingredients before you ever turn on the stove. That way, you know exactly what to expect in advance, and you can adjust your portion sizes accordingly to stay within your daily goals.

These are my top ten tips to start eating and cooking healthier. Obviously, the exact approach depends entirely on what a person wants to achieve. If your goal is to gain weight, you can follow these exact same principles, just increase the total volume of high quality food. That is infinitely more beneficial than just eating junk and gaining weight from foods that harm your body.

Ultimately, for a person to maintain a healthy body, their mind must be healthy too, or perhaps even a little bit crazy, but in the best way possible.

If you are reading this, chances are you want to better yourself, upgrade your life, and improve how you feel. Real growth always requires change. It is completely natural for humans to evolve. As we learn, we progress, and we change because of it. Your lifestyle will change, your food will change, your body will change, and you as a person will change too. All of these changes lead directly to a happier, healthier life, so every single one of them should be welcomed and cherished.