A Healthy Diet Promotes Good Health
A healthy diet is one that provides a variety of nutritious foods to promote good health. It emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk and dairy products, and lean meats. It also includes seafood, eggs, beans and nuts. A healthy diet is typically low in added sugars, sodium (salt), and saturated and trans fats.People who follow a healthy eating pattern have lower risk for developing serious health conditions like heart disease and type 2 diabetes, and they tend to live longer. The best way to maintain a healthy diet is to make healthy food choices on a regular basis. It’s not as hard as some people might think to eat healthy. Having pre-portioned snacks and meals on hand can help you avoid making unhealthy choices when you get hungry.Many of the same nutritious foods that are part of a healthy diet are the same foods that can be high in calories, so it’s important to keep calorie counts in mind. When eating out, choose lower-calorie items such as salads and grilled chicken breast, or go for a side of fruit instead of fries. Keeping frozen, canned, and dried fruits and veggies on hand for snacking is a great way to get your five servings a day, as well as 100% vegetable/fruit juice and smoothies (limit to two per day).Try to eliminate processed and prepackaged foods that are often high in sodium. Instead, choose fresh foods that can be prepared at home using less salt, or add spices and herbs to enhance the flavor of your meal.Aim to eat a variety of protein foods, which are essential for maintaining muscle mass and providing energy. For example, eat fish, skinless poultry, eggs, tofu, soy products, nuts, and beans. Try to limit red and processed meats, which can be high in saturated fats and sodium, as well as added sugars.Try to avoid processed and refined sugars, which can lead to a spike in blood sugar. Opt for natural sweeteners like stevia, honey, or maple syrup in moderation. When it comes to fats, try to eat less saturated and trans fats, and instead choose unsaturated fats found in avocados, olives, nut butters, and tahini. It may be helpful to write down what you eat each day, to better understand your food habits. This can help you identify patterns that might be causing unnecessary extra calories. Remember to be patient when changing your diet habits, as it can take a few weeks for your body to adjust. It is also important to eat with others as much as possible, as it can slow you down and prevent mindless overeating. The more you eat high-sugar and high-fat foods, the more you may start to crave them and feel like it is harder to break the habit. To avoid this, focus on adding healthier foods to your diet, rather than taking out foods entirely. This way, if you do slip up, it won’t be as big of a deal.