The Rule of 3: A Simple Approach to Healthy Eating

If counting calories feels overwhelming, there's a simpler way to eat healthily without obsessing over every bite. Many diets overcomplicate things, but research shows that focusing on just three key changes can make a big difference:

1. Cut back on added sugar.

2. Reduce refined grains.

3. Limit ultra-processed foods (like baked goods and snacks).

The surprising part? The specific type of diet didn’t matter. Whether people followed high-carb or low-carb diets, the key to success was the quality of the food they ate, not the diet itself.

If you're not into reading labels, here's a quick guide:

- Fiber is your friend: Look for foods with more than 4 grams per serving.

- Watch the sugar: Aim for options with less than 7 grams of sugar per serving.

- Go for natural nutrients: Choose foods rich in natural vitamins and minerals, like lean proteins, nuts, seeds, beans, fruits, and vegetables.

And don’t worry—you don’t have to give up all your favorite treats, snacks, or take-out. Just aim to keep them to about 20% of your diet, with the other 80% coming from healthier options.