Eating Tips: Steps to make Healthy Selections for a Balanced Diet
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Eating a balanced diet is essential for maintaining good health and preventing chronic diseases. However, with so many conflicting nutrition advice and fad diets out there, it usually is challenging to know what to eat and what to avoid. In this website post, we will share some evidence-based eating tips to help you make healthy options for a balanced diet.
Choose whole foods over processed food items
Whole foods are foods which are minimally processed and contain no added chemicals or preservatives. Examples of whole foods include fruits, vegetables, whole grains, nuts, and seeds. Processed foods, alternatively, are foods which have been altered for some reason, such as for example adding sugar, salt, or fat, or removing nutrients. Examples of processed foods include sweet drinks, junk food, and packaged snacks.
Choosing whole foods over processed foods can help you lessen your intake of added sugars, salt, and unhealthy fats, and boost your intake of essential nutrients, such as fiber, vitamins, and minerals. Aim to make whole foods nearly all your diet and curb your intake of processed foods.
Eat a number of colorful fruit and veggies
Fruit and veggies are rich in essential nutrients and antioxidants, that may help reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer. Eating many different colorful vegatables and fruits can help ensure that you get a variety of nutrients and antioxidants.
Aim to eat at least five servings of vegatables and fruits per day, and choose a variety of colors, such as dark leafy greens, red and orange peppers, purple grapes, and yellow squash. You may also try incorporating vegetables and fruit into meals in creative ways, such as adding spinach to a smoothie or using sweet potato as a base for a pizza crust.
Include lean protein sources
Protein is essential for building and repairing tissues within the body, and it also helps maintain you feeling full and satisfied. However, not absolutely all protein sources are created equal. Choose lean protein sources, such as for example chicken, fish, tofu, and legumes, which are low in saturated fat and high in essential nutrients.
Try to add a source of lean protein in all of your meals, such as for example adding grilled chicken to a salad or incorporating beans into a soup or chili. When you are vegetarian or vegan, make sure you include a variety of plant-based protein sources, such as for example beans, lentils, nuts, and seeds, to ensure that you get all the essential amino acids.
Choose healthy fats
Not all fats are bad for you. In Eating Tips , some fats are essential for good health, such as for example omega-3 fatty acids, which are located in fatty fish, nuts, and seeds. Other healthy fats include monounsaturated and polyunsaturated fats, which are located in essential olive oil, avocado, nuts, and seeds.
Curb your intake of saturated and trans fats, which are found in foods such as for example red meat, butter, and fried foods. Instead, choose healthy fats in moderation and incorporate them into your meals in creative ways, such as for example drizzling essential olive oil over roasted vegetables or adding avocado to a sandwich or salad.
Watch your portion sizes
Even well balanced meals can contribute to weight gain if you eat an excessive amount of them. Watch your food portion sizes and use visual cues, such as using a smaller plate or measuring out your portions, to help you eat the right amount.
Aim to fill half of your plate with fruit and veggies, one-quarter with lean protein, and one-quarter with wholegrains or starchy vegetables, such as sweet potato or corn. Avoid overeating by eating slowly, savoring your food, and listening to your own body's hunger and fullness signals.
Choose whole foods over processed food items
Whole foods are foods which are minimally processed and contain no added chemicals or preservatives. Examples of whole foods include fruits, vegetables, whole grains, nuts, and seeds. Processed foods, alternatively, are foods which have been altered for some reason, such as for example adding sugar, salt, or fat, or removing nutrients. Examples of processed foods include sweet drinks, junk food, and packaged snacks.
Choosing whole foods over processed foods can help you lessen your intake of added sugars, salt, and unhealthy fats, and boost your intake of essential nutrients, such as fiber, vitamins, and minerals. Aim to make whole foods nearly all your diet and curb your intake of processed foods.
Eat a number of colorful fruit and veggies
Fruit and veggies are rich in essential nutrients and antioxidants, that may help reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer. Eating many different colorful vegatables and fruits can help ensure that you get a variety of nutrients and antioxidants.
Aim to eat at least five servings of vegatables and fruits per day, and choose a variety of colors, such as dark leafy greens, red and orange peppers, purple grapes, and yellow squash. You may also try incorporating vegetables and fruit into meals in creative ways, such as adding spinach to a smoothie or using sweet potato as a base for a pizza crust.
Include lean protein sources
Protein is essential for building and repairing tissues within the body, and it also helps maintain you feeling full and satisfied. However, not absolutely all protein sources are created equal. Choose lean protein sources, such as for example chicken, fish, tofu, and legumes, which are low in saturated fat and high in essential nutrients.
Try to add a source of lean protein in all of your meals, such as for example adding grilled chicken to a salad or incorporating beans into a soup or chili. When you are vegetarian or vegan, make sure you include a variety of plant-based protein sources, such as for example beans, lentils, nuts, and seeds, to ensure that you get all the essential amino acids.
Choose healthy fats
Not all fats are bad for you. In Eating Tips , some fats are essential for good health, such as for example omega-3 fatty acids, which are located in fatty fish, nuts, and seeds. Other healthy fats include monounsaturated and polyunsaturated fats, which are located in essential olive oil, avocado, nuts, and seeds.
Curb your intake of saturated and trans fats, which are found in foods such as for example red meat, butter, and fried foods. Instead, choose healthy fats in moderation and incorporate them into your meals in creative ways, such as for example drizzling essential olive oil over roasted vegetables or adding avocado to a sandwich or salad.
Watch your portion sizes
Even well balanced meals can contribute to weight gain if you eat an excessive amount of them. Watch your food portion sizes and use visual cues, such as using a smaller plate or measuring out your portions, to help you eat the right amount.
Aim to fill half of your plate with fruit and veggies, one-quarter with lean protein, and one-quarter with wholegrains or starchy vegetables, such as sweet potato or corn. Avoid overeating by eating slowly, savoring your food, and listening to your own body's hunger and fullness signals.
