{"id":17829,"date":"2018-03-07T10:48:23","date_gmt":"2018-03-07T15:48:23","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=17829"},"modified":"2018-03-21T11:12:47","modified_gmt":"2018-03-21T15:12:47","slug":"healthy-eating-commandments","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/healthy-eating-commandments\/","title":{"rendered":"5 Healthy Eating Commandments Everyone Should Follow"},"content":{"rendered":"<p>Healthy eating looks a little different to all of us\u2014and considering we all have different bodies and lifestyles, that\u2019s totally okay. But regardless of your personal preferences, dietary restrictions, or health concerns, are there some across-the-board nutrition rules you should follow? Absolutely.<\/p>\n<p>Trends and gimmicks aside, here are the five laws of healthy eating top dietitians agree will help you stay true to your health and wellness goals long-term.<\/p>\n<h2><strong> 1.&nbsp;Enjoy Food Without Guilt<\/strong><\/h2>\n<p>Any long-term healthy lifestyle depends on your ability to enjoy the foods you love in a balanced way that never leaves you feeling deprived. \u201cFood should be savored, not feared,\u201d says <a href=\"https:\/\/kerigansny.com\/\" target=\"_blank\" rel=\"noopener\">Keri Gans, R.D.N.,<\/a> author of <em>The Small Change Diet<\/em>. \u201cNo one is saying you can\u2019t eat fries, pizza, and burgers\u2014but maybe sometimes you bake the fries, top the pizza with lots of veggies, or take your burger bun-less.\u201d<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/05\/80-20-eating-rule\/\" target=\"_blank\" rel=\"noopener\"><strong>What A Day Of 80:20 Eating Actually Looks Like<\/strong><\/a><\/p>\n<p>To find this balance, most dietitians recommend following the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/05\/80-20-eating-rule\/\" target=\"_blank\" rel=\"noopener\">80:20 rule<\/a>: 80 percent of the time, you go for the better-for-you foods, and 20 percent of the time you choose whatever your heart desires most.<\/p>\n<h2><strong>2. Keep Healthy Food Around At All Times<\/strong><\/h2>\n<p>That said, sticking to healthy eating 80 percent of the time is <em>a lot<\/em> easier when you have the good stuff on-hand. Think about it: When is it that we find ourselves noshing on greasy drive-thru food or inhaling a Dunkin\u2019 muffin? When we\u2019re starving and desperate for grub, but don\u2019t have any quality options handy.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>The solution: Always (always!) have healthy snacks on you. \u201cI keep what I like to call \u2018emergency snacks\u2019 everywhere,\u201d says <a href=\"https:\/\/www.kellyjonesnutrition.com\/\" target=\"_blank\" rel=\"noopener\">Kelly Jones,<\/a>&nbsp;M.S., RD., C.S.S.D., L.D.N. \u201cWhole-food bars (like <a href=\"https:\/\/www.vitaminshoppe.com\/b\/rxbar\/N-cp99el\" target=\"_blank\" rel=\"noopener\">RXBARs<\/a>) and roasted beans (like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">edamame<\/a> or broad beans) are my go-to\u2019s because they provide <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener\">fiber<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a> to hold me over; I have them in my purse, my car, my gym bag, and my work bag.\u201d<\/p>\n<h2><strong>3.&nbsp;<\/strong><strong>Fiber, Fiber, Fiber<\/strong><\/h2>\n<p>The more we learn about fiber, the more we realize how <em>crucial<\/em> it is to our health. A diet rich in fiber helps control blood sugar, decrease cholesterol levels, and improve digestion, says Gans\u2014research has connected higher intake with <a href=\"http:\/\/annals.org\/aim\/article\/2118594\/single-component-versus-multicomponent-dietary-goals-metabolic-syndrome-randomized-trial\" target=\"_blank\" rel=\"noopener\">weight loss<\/a> and a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25552267\" target=\"_blank\" rel=\"noopener\">lower risk of all-cause mortality<\/a>. The National Institutes of Health recommends women eat 25 grams of fiber a day and men eat 38\u2014but most Americans only reach a measly <a href=\"https:\/\/www.ucsfhealth.org\/education\/increasing_fiber_intake\/\" target=\"_blank\" rel=\"noopener\">15<\/a>.<\/p>\n<p>Every single snack and meal you eat should offer some fiber, says Gans. Some of the highest-fiber foods out there include lentils, avocados, chickpeas,&nbsp;<a href=\"http:\/\/www.vitaminshoppe.com\/c\/healthy-eating-chia\/N-7u8\" target=\"_blank\" rel=\"noopener\">chia seeds<\/a>, <a href=\"http:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener\">nuts<\/a>, and berries\u2014but you\u2019ll score <em>some<\/em> fiber from all sorts of fruits, veggies, and whole grains.<strong>&nbsp;<\/strong><\/p>\n<h2><strong>4. Focus On Protein At Breakfast<\/strong><\/h2>\n<p>Starting the morning with protein helps ensure you last until lunchtime without falling victim to the munchies and makes healthy eating easier throughout the rest of the day. In fact, <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/83\/2\/211\/4649849\" target=\"_blank\" rel=\"noopener\">high-protein breakfasts<\/a> have been associated with slowed digestion and reduced levels of the hunger hormone ghrelin.<\/p>\n<p>\u201cMany people turn to oatmeal or cereal at breakfast, which can be carb-heavy and lacking in protein,\u201d says <a href=\"https:\/\/nutritionalanatalie.com\/\" target=\"_blank\" rel=\"noopener\">Natalie Rizzo,<\/a> M.S., R.D., who recommends incorporating at least 15 to 20 grams of protein into your morning meal.<\/p>\n<p>Rizzo\u2019s go-to\u2019s include smoothies made with Greek yogurt, hard-boiled eggs with toast, veggie&nbsp;omelets, or even <a href=\"http:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-protein-bars-drinks\/N-7v1\" target=\"_blank\" rel=\"noopener\">protein bars<\/a>. \u201cFor a&nbsp;quick protein-rich breakfast option on-the-go, I love the new Chobani \u2018hint of flavor\u2019 yogurts, which provide 12 grams of protein for just nine grams of sugar,\u201d she says.<\/p>\n<h2><strong>5. Don&#8217;t Fear Fat<\/strong><\/h2>\n<p>Fat gets a bad rap because it has more calories per gram than carbohydrates and protein (nine calories for fat versus just four for carbs and protein), but that doesn\u2019t mean you should avoid it.<\/p>\n<p>As a matter of fact,&nbsp;<a href=\"http:\/\/www.nutritionjrnl.com\/article\/S0899-9007(17)30058-8\/abstract\" target=\"_blank\" rel=\"noopener\">research<\/a>&nbsp;shows that eating healthy fats\u2014think nuts, fatty fish, <a href=\"http:\/\/www.vitaminshoppe.com\/c\/oils\/N-cp99lt\" target=\"_blank\" rel=\"noopener\">olive oil<\/a>, and chia seeds\u2014decreases our production of the hunger hormone ghrelin and prevents blood sugar spikes, so we don\u2019t overeat and feel satisfied for longer after snacks and meals, Rizzo explains. In addition to supporting a <a href=\"http:\/\/www.vitaminshoppe.com\/c\/healthy-weight\/N-cp99j2\" target=\"_blank\" rel=\"noopener\">healthy weight<\/a>, fats also help us absorb nutrients, build cell structures, and manage inflammation.<\/p>\n<p>Rizzo loves snacking on guacamole or subbing smashed avocado in for mayo. According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24279738\" target=\"_blank\" rel=\"noopener\">recent study<\/a>, adding half an avocado to lunch can increase satiety by 40 percent in the following hours, without affecting blood sugar.<\/p>\n<p><em>Pin this helpful infographic to keep healthy eating top-of-mind:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"17838\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-eating-commandments\/revised-healthy-eating-commandments-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?fit=4800%2C5121&amp;ssl=1\" data-orig-size=\"4800,5121\" data-comments-opened=\"0\" 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src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=740%2C789&#038;ssl=1\" alt width=\"740\" height=\"789\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?w=4800&amp;ssl=1 4800w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=281%2C300&amp;ssl=1 281w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=768%2C819&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=960%2C1024&amp;ssl=1 960w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=272%2C290&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=740%2C789&amp;ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?w=1480&amp;ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?w=2220&amp;ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"17838\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-eating-commandments\/revised-healthy-eating-commandments-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?fit=4800%2C5121&amp;ssl=1\" data-orig-size=\"4800,5121\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;revised healthy eating commandments&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"revised healthy eating commandments\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?fit=281%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?fit=740%2C789&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-17838 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%204800%205121%22%3E%3C%2Fsvg%3E\" alt width=\"4800\" height=\"5121\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%204800%205121%22%3E%3C%2Fsvg%3E 4800w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?w=4800&amp;ssl=1 4800w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=281%2C300&amp;ssl=1 281w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=768%2C819&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=960%2C1024&amp;ssl=1 960w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=272%2C290&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?resize=740%2C789&amp;ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?w=1480&amp;ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg?w=2220&amp;ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/03\/revised-healthy-eating-commandments-1.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Healthy eating looks a little different to all of us\u2014and considering we all have different bodies and lifestyles, that\u2019s totally okay. But regardless of your personal preferences, dietary restrictions, or health concerns, are there some across-the-board nutrition rules you should follow? Absolutely. Trends and gimmicks aside, here are the five laws of healthy eating top<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-eating-commandments\/\">Read More <span class=\"screen-reader-text\">5 Healthy Eating Commandments Everyone Should Follow<\/span><\/a><\/p>\n","protected":false},"author":132,"featured_media":17831,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[270,38,80,84,90,119,727,366,149,284,193,1121,257],"class_list":["post-17829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","tag-body-fat","tag-breakfast","tag-eat-clean","tag-energy","tag-fiber","tag-healthy-eating","tag-healthy-fats","tag-healthy-snacks","tag-lose-weight","tag-nuts","tag-protein","tag-rxbar","tag-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Healthy Eating Commandments Everyone Should Follow | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Healthy eating looks a little different to all of us\u2014and considering we all have different bodies and lifestyles, that\u2019s totally okay. 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