A healthy diet provides your body with the energy and nutrients it needs to function properly. It helps you maintain a proper weight, reduces your risk for certain diseases and promotes good mental health. To eat healthier, make simple changes to your daily food choices.
Include a variety of fruits and vegetables at each meal. Try to get at least five servings of fruit and vegetables each day. It’s best to eat them raw or lightly cooked, but frozen and canned options are also fine as long as they don’t have added sugars.
Add whole grains to your meals. Choose ones that are prepared using the entire grain, such as whole-wheat bread and pasta, brown or wild rice, quinoa or oatmeal. These foods are a good source of fiber and iron.
Cut back on foods that are high in saturated and trans fats. These fats come mostly from animal products, such as red meat, full-fat dairy, butter and fried foods. They should be limited to no more than 10% of your daily calories.
Use more cooking methods that are low in fat, such as broiling, grilling and steaming. Replace some of the fat in your meals with vegetable or nut oils, which are good sources of unsaturated fats.
Choose foods that are lower in sodium (salt). A typical serving of meat or poultry is about the size of a deck of cards. When eating at a restaurant, ask for smaller portions. Use herbs and spices to flavor foods instead of salt.
Limit the amount of time you spend watching TV or using a computer or tablet. This will give you more opportunity to eat meals with your family and friends. It also makes it harder to eat unhealthy snacks between meals.
Make sure you’re getting enough protein in your diet. Lean meats, fish, poultry, beans and nuts are all good protein sources. It’s important to avoid processed meats, such as sausage and bacon, which contain added fats.
Ensure that you’re getting enough calcium and vitamin D in your diet. Choose dairy products, such as milk and yogurt, that are fortified with these vitamins. They’re also found in dark green vegetables, such as kale and broccoli.
Get kids involved in food preparation and shopping for healthy foods. Kids are more likely to eat what they’ve helped to prepare. Keep a supply of pre-cut fruits and veggies in the fridge to grab for a quick snack. Make it easy for them to eat healthy on the go by having a few containers of low-fat yogurt and a container of hummus or baba ganoush at the ready.
Encourage your kids to drink water and limit sugary drinks, such as soda and juice. If they must have a soda, choose one that is low in sodium.
