Tips For a Healthy Diet

A healthy diet provides the right amounts of nutrients, including protein, carbohydrates, fats and minerals, to keep you looking and feeling your best. It includes whole foods such as fruit, vegetables, legumes (beans and peas), soy products, nuts and seeds. It also includes low-fat or fat-free dairy and lean meats, poultry and fish. A healthy diet limits added sugars, salt and saturated and industrially-produced trans fats and includes adequate fluid intake.Start small. It is hard to change everything at once, so focus on one aspect of your eating that needs improvement. It could be adding a vegetable to your dinner or using brown rice instead of white. Make a habit of it and eventually it will become a lifestyle choice.Choose more plant-based proteins such as beans, nuts and seeds. These are a good source of fiber and other nutrients, as well as protein. Incorporate more whole grains in your meals, such as quinoa and cous cous. Try to eat at least 5 portions of a variety of fruits and vegetables per day, which can be fresh, frozen, canned or dried.Include more low-fat or fat-free dairy options, such as milk and yogurt. This is an important source of calcium, which supports bone health. Choose fortified varieties to boost vitamin D and iron.Choose foods that are lower in sodium and higher in potassium, phosphorous and magnesium. These are important for heart health and may help to reduce high blood pressure.Stock up on herbs and spices to add flavor to food without adding calories or salt. Adding just a pinch of basil, parsley, cayenne, chili powder, cumin, ginger or crushed red pepper flakes to meals and snacks can provide the flavor you want without the extra calories.Eat more protein-rich foods such as seafood, lean meats and poultry, eggs and soy products. They are a good source of lean protein, B vitamins and iron and help to maintain muscle mass.Avoid eating too many refined and processed foods, such as sugary drinks, cakes and pastries, as they are high in saturated fats, salt and added sugars.A healthy diet is one that is based mainly on whole foods, such as fruit and vegetables, whole grains, beans and legumes, soy products, nuts and seeds, eggs and milk. It also contains healthy fats such as olive oil, canola oil and unhydrogenated vegetable oils. It is low in salt, added sugars, saturated and industrially-produced trans fats, and is high in dietary fibre. It also includes beverages that are low in calories, such as water, unsweetened tea and coffee. In addition to eating well, it is important to find other ways to deal with stress, such as exercise, socializing with friends and getting enough sleep. This will help prevent overeating and overindulging. It is also important to drink enough fluids, especially water. This will prevent dehydration and improve skin appearance. Aim to drink 6-8 glasses of water a day. If you dislike the taste of plain water, try adding sliced fruit or a squeeze of lemon.