Eating healthy
is about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible. The key to a healthy diet is to eat a variety of nutritious foods in the right proportions. Here are 10 simple keys to eating a nutritious and balanced diet.
- Eat Plenty of Fruits and Vegetables: Fruits and vegetables provide essential vitamins, minerals, fiber and antioxidants. Aim for at least 5 servings per day. Choose fresh or frozen fruits and vegetables when possible. Go for color and variety – eat the rainbow.
- Choose Whole Grains: Whole grains like oats, quinoa, brown rice, and whole wheat provide important nutrients like B vitamins, iron, and fiber. Refined grains act more like sugar in the body. Go for 100% whole grain when possible.
- Eat Lean Protein: Protein provides amino acids that are the building blocks of muscles. Choose lean options like chicken, turkey, fish, eggs, beans, lentils, and tofu. Nuts and seeds also provide protein.
- Drink Water: Staying hydrated is key for health. Aim for 6–8 glasses of water per day. Limit sugary drinks like soda and juice, which can lead to weight gain. Herbal tea and sparkling water provide flavor.
- Cook More Meals at Home: Preparing meals at home allows you to control ingredients and portions. Fill half your plate with veggies, a quarter with whole grains and a quarter with lean protein. Home cooked meals are usually more nutritious.
- Limit Added Sugar: Sugar provides empty calories and leads to weight gain. Limit sweets like candy, baked goods, and sugary cereals. Avoid sugary drinks. Check labels for hidden sugar. Focus on natural sugars like fruit.
- Choose Healthy Fats: Not all fats are created equal. Focus on heart healthy fats like olive oil, avocados, nuts, and fatty fish. Limit saturated and trans fats found in processed foods.
- Reduce Salt Intake: Excess sodium can lead to high blood pressure in some individuals. Limit processed foods and salty snacks. Choose fresh foods and use little to no salt when cooking. Herbs and spices add flavor.
- Stay Hydrated: Water helps flush toxins and keeps you feeling energized. Aim for 6–8 glasses of water per day. Limit sugary drinks and replace with herbal tea or sparkling water. Carry a refillable water bottle.
- Treat Yourself: Allow yourself a small treat daily like a square of chocolate, a handful of chips or a glass of wine. Deprivation can lead to binging. Everything in moderation.
Conclusion
There you have it – 10 keys to improving your nutrition and eating a balanced diet. Focus on eating plenty of fruits, veggies, whole grains, lean protein and healthy fats. Stay hydrated, cook at home, limit sweets and salt, and allow yourself small treats. Developing healthy eating habits leads to better health and wellbeing.
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