Keys to Healthy Food and Nutrition

Without knowing how to change your food habits, it can seem too hard to improve your health and weight. Understanding some key principles will set you on the right path to a happier lifestyle.

Weight-Loss Fads Vs Healthy Facts

Is it healthy to cut out certain food groups? Will your nutrition suffer if you restrict your calories and food as much as possible?

Is it healthy to cut out certain food groups? Will your nutrition suffer if you restrict your calories and food as much as possible?

Maybe you should avoid snacks, only eat soups, have no carbs after lunchtime, just eat fruit … the choice of food fads that lead to short-term results is endless.

Fortunately, food facts speak for themselves, and making yourself aware of them is the key to unlocking a lifestyle in which healthy nutrition becomes normal, achievable and enjoyable over the long term.

Form Healthy Habits With Food

Experts say it takes 21 days for new habits to become routine, and nowhere is this more important for a healthy lifestyle than in the food we eat.

To make long-term changes to our nutrition, we need to look at the food we’ve been eating and start to change our habits.


It’s important to put in place some important healthy eating habits, but to get there try doing a few small new things every day.

Here are some food ideas you can try for size:

  • Switch from a large cappuccino with full-fat milk to a regular-sized one with skim milk
  • Have an apple with your afternoon tea rather than a biscuit (or biscuits!)
  • Use herbs, spices and ground pepper to season food instead of salt
  • Switch from soft drinks or fruit juice to sparkling mineral water

What is Healthy Food and Nutrition?

It’s easy to be confused about what the term “healthy nutrition” means, especially if you’ve not previously paid much attention to the nutritional value of the foods you eat. Our experts at 12WBT are all over it though.

Discovering how healthy food can benefit you is an important step in leading the life you’ve always wanted – and it’s really not that hard!

In our healthy nutrition section, you’ll find out what types of food are healthy; how refined, processed foods can derail your lifestyle goals; why whole, unprocessed foods provide you with more nutrients for fewer calories; and what the pitfalls are of low-carb diets, high-protein diets and very low calorie diets.

You’ll also discover how to eat healthily if you’re vegetarian or need to follow a gluten-free diet.


Healthy Thinking on Calories, Food and Exercise

There’s no getting away from the fact that if we eat and drink more calories than we use up, we’re going to put on weight.

And one of the questions the experts at 12WBT are most often asked is: how many calories should I eat a day?

The answer depends on a range of factors including your gender, your body mass index (BMI) and your current weight goals – whether you want to lose weight, maintain your weight or perhaps even put on a little weight.

It also depends on how much exercise you do. All of these will affect the amount of food you should be eating.

The simple formula to remember is: calories in should be less than calories out.

In other words, you need to play around with your calorie intake (calories in) from food and drink versus how active you are (calories out) to strike the right balance to achieve your goals.

We explain how to do that in our article on how many calories to eat a day.

A Healthy Way to Plan Your Food

Whether you live alone or have a family of hungry mouths to feed, knowing what food you’re going to cook on a day-by-day basis can make all the difference to your healthy-eating goals.

After all, you can have all the will in the world to change your nutrition habits, but if lunchtime or dinnertime comes around and you’ve not planned what to eat, it can be all too easy to make unhealthy food choices.

Using a meal planner will mean you’ll know in advance that the healthy food choices you make now are likely to be the ones you put in place when mealtimes arrive.