Eating healthy is about more than just food. It’s about finding a balance that works for you and your lifestyle.
Keeping a variety of whole and cut up fruits and vegetables at hand will help you resist temptation, and make it easier to get essential nutrients. Avoid highly processed foods, sugary drinks and fried foods.
1. Eat a Balanced Diet
healthy diet plans is all about achieving the right balance of foods and nutrients. This includes protein, carbs, fats, vitamins and minerals.
Avoid ultra-processed food and drink and instead choose whole foods like vegetables, fruits, lean proteins, nuts and seeds, beans and legumes and whole grains.
Eat your favorite foods, but if they’re high in calories or fat, limit how often you eat them. Choose healthier cooking methods, such as baking or grilling, and opt for grilled or baked chicken, fish or skinless vegetables rather than fried options.
2. Eat a Variety of Foods
Eating a variety of foods nourishes your body and helps meet nutrient needs. Aim to include at least five servings of fruits and vegetables each day, including fresh, frozen, canned or dried options.
Avoid eating processed foods, which can contain hidden sources of fat and added sugars. Choose low-fat or fat-free dairy and limit the amount of meat you eat that is high in saturated fat.
Try new foods each week to add variety to your diet. This can prevent boredom and make meals more interesting.
3. Eat Healthy Fats
Fats provide energy and help your body absorb some vitamins. They are also calorie dense, with 9 calories per gram, compared to 4 calories for carbohydrates and protein. Healthy fats include monounsaturated and polyunsaturated fatty acids, found in foods like olive oil, avocados, chia seeds, nuts and fatty fish.
Unhealthy fats include saturated and trans fats, which are found in fatty cuts of meat, full-fat dairy products and some packaged foods. Limiting these fats can lower your cholesterol levels and reduce your risk of heart disease.
4. Eat More Vegetables
Eating more vegetables is a healthy habit that helps reduce your risk of disease. Vegetables are high in dietary fibre, vitamins and minerals.
Try to eat raw vegetables, and skip canned vegetable juice or pureed fruit, which can contain added sugars. Also, avoid adding fats or sauces to your vegetables. This will add extra calories to your meal. Instead, try steamed, grilled or stir-fried vegetables with a light topping.
5. Eat More Fruits
Many health professionals agree that eating more fruits and vegetables is essential to a healthy diet. They provide vitamins, minerals and fibre and should make up about half of your daily calories.
Try to eat five servings of fruit and vegetables each day, preferably fresh. If you’re unable to meet that goal, choose frozen or canned options with no salt added, and look for low-sodium vegetables. Avoid fruit juice, as it has fewer nutrients and often contains added sugars.
6. Eat More Whole Grains
Many people think of grains as bread and cereal when thinking of healthy foods, but there are many other options. Grains are important sources of dietary fiber, vitamins and minerals. Choose whole grain foods over refined grains when possible.
7. Eat More Lean Protein
Protein is important for building and maintaining muscle, and it helps you burn more calories at rest. Healthy sources of protein include fish, poultry, eggs, beans and nuts.
8. Eat More Healthy Carbohydrates
While many fad diets ban carbohydrates, healthy carbs should not be restricted. Starchy foods such as potatoes, beans and whole grains provide slowly digested energy and are lower in calories than fats.
9. Eat More Water
Hydration is essential for bowel function, muscle performance, healthy skin and immune system. Drink at least eight glasses of water a day.
10. Eat More Whole Grains
Grains are a staple food for many countries and provide an important source of nutrients health. However, it’s essential to choose whole grains over refined ones. Foods made with refined grains may contain added sugar, saturated fat and sodium.
Conclusion
A diet rich in whole grains can help reduce the risk of type 2 diabetes, heart disease and certain cancers. The so-called Blue Zones, regions in the world where people live longer than average, are known to eat more whole grains. They also tend to eat a healthy diet overall (5).
