#adequately hydrated

Eating right is all about habits.

When your habits are bad, it's downright dangerous, when your habits are good, your health usually follows.

Let's start immediately with must eat foods:

What You Must Eat

Fiber is a must, so grains and pulses in their most natural forms are the best sources of carbohydrates. Fiber is what I’d consider a great body biohack that adds to healthy digestion and extra weight-loss

Nutrients are important, so a wide array of fruit and vegetables are necessary for good health, plus they add fiber to a diet.

Eat good fats - Omega 3 is important to health and vitality. (more on that below)

Protein is essential, so eat lean meats and low fairy dairy.

Eat small meals often.  This way you never overeat plus you never go hungry.

Stay hydrated

Drink three glasses of water or fluid with every meal.  This will help you feel full and make sure you are adequately hydrated.

If you’re going to have something a bit naughty, make it healthy and tasty. 

Keep it low sugar and high fiber if your can.

These five, super basic cornerstones of a good diet, will ensure you're doing it right.

What Are The Best Sources Of Omega 3 Fats?

If you are keen to boost your omega 3 intake then the best way to do it is through the goodness of whole foods. Whole foods are the best because they keep the natural fat structures in the original form and at their most useful.

Supplementation is an expensive avenue to go down and it often takes huge amount of said supplements to meet the same amounts that would be easily consumed through normal diet.

If you take the challenge to eat more beneficial omega 3 fatty acids then here are some of the best sources available:

Excellent Sources Of Omega 3 fats

Oily fish - Especially wild salmon

Olive Oil - Especially the extra virgin variety

Nuts - Especially walnuts and pecans

Seeds - Especially Flaxseeds and flaxseed oil and Sunflower seeds

These are all readily available and easy to eat on a regular basis. By using them daily you'll benefit from several key health improvements if you were previously lacking in such fats.

Another biohack I prefer is to avoid the seed and nut versions of omega 3′s as they contain lignans.

Health Benefits of Omega 3 Fatty Acids

Improvements to your health may include the following:

*More supple skin and stronger nails

*Faster reflexes

*Better memory

*Lower muscle degradation

*Increased heart health

If you're looking for a reason to make sure you include enough omega three fats in your diet I think you have it there. 

What about snacks and rewards?

Healthy Treats That Are Good To Eat

Once in a while you need to reward yourself for a job well done and keeping healthy is no different.

If you eat well and you exercise right, then you have most likely earned a metabolism worthy of a few pieces of chocolate and a burger.

The key to eating healthy is to reward yourself, but there are some rewards that can actually be quite healthy and don't require you to cheat the diet. Most local supermarkets now stock sugar-free jello, which is a low-calorie dessert that can be satisfying.

Ice Cream - Yes

One of the best things you can make at home with the use of an ice cream maker is sugar-free low fat frozen yogurt.

You can also biohack your own ice cream by using coconut yogurt to reduce dairy lactose.

Another really great treat is pure fruit sorbet made with pureed fruits simply frozen.

Pizza? - Yes, You Can!

Pizza need not be a 2000 calorie meal. Homemade low fat pizza with wholemeal dough and lower fat cheese can be a delicious, tasty treat worth looking forward to at dinner.

How about pasta?

There are some wonderful diet ready kinds of pasta on the market.  Many are higher fiber and low carb and most of them contain less calories than their white flour counterparts.

I have been lucky enough to eat an entire bowl of delicious pasta for less than 200 calories.  Now tell me who can not lose weight using this type of food, especially long-term weight loss.

Every time I have a bowl of low calorie pasta I feel full and happy, which is how a good meal should make you feel.

Frankly, I can eat ice cream, pasta and pizza every day and get all my macros and vitamins and mineral and still lose weight.  That’s gotta be an incentive for those who don’t want to give up their food.

Chocolate

That’s the point where you say “now I know you’re lying”, but hear me out - There are some great dark chocolate bars out there that are low in sugar and I personally don’t consider low sugar chocolate to be a junk food at all.  The incredible health benefits of chocolate are not to be dismissed here.

Chocolate has some amazing antioxidant properties and I like to have a piece of chocolate everyday, along with regular consumption of pizza, pasta and ice cream.  (I still can lose weight)