Proper nutrition supports healthy immune function and boosts the body’s natural healing processes, as well as optimizing performance during physical activity.
Eating a varied and healthful diet including vegetables, fruit, beans, nuts, seeds, and whole grains is key to successful living. Avoid foods high in saturated fats, salt, and added sugars.
1. Eat a Well-Rounded Diet
Eating a well-rounded diet means eating foods from all five food groups each day in their recommended amounts and limiting foods high in saturated fat, added sugars, and salt.
Healthy eating doesn’t need to be expensive or restrictive; all it requires is reading labels and comparing nutrient content to identify high-calorie, low-nutrient foods. Try swapping out full-fat dairy products for lower-fat options; choose vegetable oils over butter/lard/ghee; add variety through whole grains, veggies/fruits, and lean proteins when planning your meals;
2. Eat a Variety of Foods
No single food provides our bodies with all of the nutrition they require; therefore, we must enjoy a variety of food items.
Consume a healthy mix of meats, dairy products, fish, eggs, nuts, and whole grains on a daily basis to achieve optimal nutrition. Limit or consume food high in saturated fat, salt, and added sugars – these should only be eaten occasionally.
Consume foods that promote gut bacterial diversity for overall good health and overall well-being. Aim to include some of these foods daily!
3. Eat a Balanced Diet
A balanced diet consists of foods from each of the five food groups and should also include whole, nutritious foods while limiting processed items. Eating such a diet may help protect against chronic disease, irritable bowel syndrome, and obesity.
Ideally, fruits and vegetables should compose at least half your plate before adding proteins, grains, and dairy. However, the exact proportions can depend on your personal needs; those who are lactose intolerant or following a vegan diet should consult a registered dietitian for guidance.
4. Eat Healthy Fats
Fats play an essential role in our bodies, providing energy and absorbing some nutrients more efficiently. They also play a part in keeping us warm – healthy fats include unsaturated and omega-3 and omega-6 fatty acids found in nuts, seeds, avocados, and olives along with vegetable oils used for cooking purposes.
Trans and saturated fats, which are known to raise your cholesterol levels and increase the risk of heart disease, should be limited in your diet. Limit fried foods, baked goods such as cakes and pastries as well as processed meat and high-fat dairy products with fat content; each gram of fat provides nine calories.
5. Eat a Variety of Fruits and Vegetables
Your body requires essential vitamins and nutrients from fruits and vegetables in each meal, whether fresh, frozen, or canned options are chosen; just be wary of products containing added sugar. When selecting foods low in saturated fat and sodium content.
Make sure that each meal includes fruits and vegetables to meet the daily recommendations for five servings, such as mixing in some berries and bananas with breakfast cereal, or including chopped salad with lunch sandwiches. Also, keep a bowl of fresh fruit visible in your refrigerator so as to encourage healthy snacking!
6. Eat Whole Grains
While diet peddlers and self-proclaimed health experts might assert otherwise, research continues to back the health benefits associated with whole grains. Whole grain foods provide essential dietary fiber, help manage weight, and foster digestive wellness – three essential benefits!
Start adding more whole grains into your diet by starting the day right with oatmeal for breakfast and selecting whole-wheat bread and pasta, brown rice, or quinoa as side dishes; make your snacks with whole-wheat granola bars; look out for food labeled “folic acid-enriched,” which can help prevent neural tube defects in babies.
7. Eat a Variety of Meats
Red meat provides protein and essential nutrients like iron, zinc, and vitamin B12. Unfortunately, it also contains saturated fat that may raise your cholesterol and increase your risk for heart disease.
When dining out or taking away, select lean options that are grilled or baked rather than deep fried. Avoid deep-fried foods, pastries, and sugary bakery products that contain high levels of fat, salt, and added sugars that could contribute to weight gain or tooth decay if eaten regularly.
8. Eat a Variety of Vegetables
Eating a variety of vegetables is vital for optimal health. Produce of all colors will maximize your nutrient intake.
Use vegetables to add variety and zest to meals, like steamed or roasted squash or zucchini, salads, or as part of main courses such as ratatouille. Also, try vegetable-inspired dishes such as vegetable stir fry and stuffed bell peppers, plus keep raw fruits and veggies, like carrot sticks or bell pepper slices with a healthy dip, on hand for snacks.
9. Eat a Variety of Vegetables and Fruits
Eating fruits and vegetables provides essential vitamins, minerals, and phytochemicals that reduce inflammation while protecting against certain cancers.
Try something different in the produce aisle each week and incorporate veggies into meals and snacks. Try including salad at lunch or dinner, or adding cooked veggies into soups, pasta dishes, and stir-fries for added nutrition.
Choose a wide range of vegetables, such as dark greens; orange or yellow fruits and vegetables; berries; fresh, frozen, and canned (avoiding those with added sugar);
10. Eat a Variety of Vegetables and Fruits
Fruits and vegetables provide important sources of vitamins and minerals. Studies conducted over long periods have demonstrated that those who regularly consume at least five servings of fruits and vegetables daily have lower risks of coronary heart disease and stroke.
Vegetables include dark green vegetables, red and orange vegetables, starchy vegetables, legumes (beans and peas), as well as legumes (beans and peas). When selecting vegetables to include in your diet, try to vary their colors. It is wise to avoid pairing vegetables with fatty meats; also limit vegetable oils that are high in saturated fats; avoid fruit juice which contains excessive amounts of sugar without providing as many essential vitamins and nutrients found in whole fruit.
