ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Weight Loss Tips: Three Simple Rules For Healthy Eating

Updated on April 14, 2013

Pretty much everyone these days are looking for ways to lose weight and eat healthier. For many people, simply eating a healthy meal really isn't all that simple. Life gets in the way, people get busy, and the drive through fast food restaurant becomes the new kitchen. Even for people who do spend a lot of time cooking, it may be difficult for them to recognize when ingredients should considered healthy or not. In the end, we are faced with a wide variety of food choices which can cause confusion and make eating healthy more difficult than it should be.

Fortunately though there are three simple rules that you can use to determine if a food is healthy or not. To keep things simple, all you have to remember are the following three rules:

1) Is the food high in sugar?

2) Is the food high in fat?

3) Is the food high in calories (calorie dense)?

And that's it. The more rules a food breaks the less likely it is that it will help you to reach your weight loss goals. By remembering these three rules when you go grocery shopping, cook or eat at a restaurant, you will automatically avoid unhealthy and fatty foods that can be detrimental to your success.

However, there are some noted exceptions. Obviously many fruits are high in sugar but they are definitely not bad for you. First of all, fruit sugar (fructose) has a different chemical makeup than the refined sugars (sucrose) used in things like soda pop, desserts, and candy. Fruit sugars are more easily digested by your body as well. In addition to this, fruits are neither high in fat nor are they calorie dense. In fact some fruits contain as much as 95% water. After all, I doubt anyone has ever gotten fat by eating fruit.

Another exception to the rules are nuts, if eaten in moderation. Many nuts are indeed high in fat and calories, however they also contain many important nutrients that your body can use. As long as nuts are eaten in moderation, they can actually help you reach your weight loss goals.

A Sample of Foods Using the Three Rules

Let's test out the use of the three simple rules on several foods that people all over America eat everyday. Below is a table containing a variety of foods showing which rules they break as well as their calorie density. Foods are listed in order of most to least healthy on the basis of calorie density. It's interesting to note that calorie density generally increases as a food gets more unhealthy.

High Sugar?
High Fat?
High Calorie?
Calorie Density (Cal/Oz)
Spaghetti w/ Meat Sauce
Stir Fry
Brown Rice
Turkey Sandwich
Grilled Chicken
Grilled Salmon
Gilled Steak
Macaroni and Cheese
Pepperoni Pizza
Grilled Fish Sandwich
White Bread
Tortillas (Flour)
French Fries
Chocolate Bar

And now here is a neat graph showing the relative calorie densities of these foods.

Relative Calorie Densities of Select Common Foods (Calories/Ounce)

Relative Calorie Densities of Select Common Foods (Calories/Ounce)
Relative Calorie Densities of Select Common Foods (Calories/Ounce) | Source

As you can see, ranking foods in this fashion pretty much confirms what doctors and health experts have been saying for years. Isn't crazy to think that chocolate has more than five times the calories per ounce than a banana does? It's fun to think about. This is why remembering these three simple rules will help you to get healthy.


Application of the Three Rules

If you can remember to apply these three simple rules (-there's only three of them!) to your daily eating habits, then I believe that you shouldn't have a problem losing weight or reaching your health goals. Besides eating healthier, the best thing about these three rules is that its pretty much the only thing you need to remember when eating out, grocery shopping, or preparing a meal.

There is no need to count calories or measure your food and there is definitely no need to starve yourself. In fact, you can eat pretty much every time you are hungry if you follow these rules. This is because foods that meet the three rules will much lower in calories and generally be more filling than foods that don't. In addition to this, it's already well known that healthy eaters eat 4-6 times a day. By following these three simple rules you can to (and still lose weight).


    0 of 8192 characters used
    Post Comment
    • CWanamaker profile imageAUTHOR

      Christopher Wanamaker 

      7 years ago from Arizona

      I'm glad that you find this information useful. I know many people who have lost weight simply by following these three rules.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      7 years ago from New Delhi, India

      Nice and informative hub! Each one of us always want to loose those extra pounds. This is a very useful article for eating healthy and remain fit.

      Thanks for sharing!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)