Developing a healthy diet is a great way to improve your health. Choosing a wide variety of food groups and foods helps provide your body with all the nutrients it needs. Choosing healthy foods also reduces the risk of developing some of the most common diseases, including heart disease, diabetes, and cancer.
Foods that are good for your diet include vegetables, fruits, whole grains, lean cuts of meat, and dairy foods. These foods are low in fat, cholesterol, and sodium. They are also high in fiber and antioxidants. Fruits also provide many vitamins and minerals, and are good sources of natural sugars.
Meats are a good source of protein and minerals. They can be fresh or frozen. Canned fish is another good choice. Aside from meat, eggs are another source of protein. Milk is also a good source of calcium, iodine, and B vitamins. Some dairy products contain high amounts of sugar. If you want to avoid the sugar, choose low-fat dairy products. Fortified soy milk and lactose-free dairy milk are good choices as well.
Vegetables are also a good source of vitamins and minerals. You can eat them alone or add them to a salad. A variety of vegetables should be eaten at every meal. You can add herbs to your vegetables to add flavor.
Legumes are another great source of protein, fiber, and vitamins. Legumes are good replacements for meat in a meal. They are rich in vitamins, iron, zinc, copper, and manganese. They have also been shown to reduce inflammation. They can be added to a soup, salad, or grain dish. They can also be used as a topping for a sandwich or pizza. Legumes are also a good source of protein and can help improve your metabolic markers.
Bread is another good source of fiber. Whole wheat bread is great because it adds vitamins, phytochemicals, and minerals to your diet. Choosing 100% whole wheat bread will add an extra four grams of fiber per slice.
Fruits are a great source of natural sugar, fiber, and antioxidants. Fruits should be eaten in moderation. Fruits can be fresh, canned, frozen, or dried. Choose fresh, local fruit in season to get more nutrients than imported fruits. Some canned fruit may contain added sugars, syrups, or sodium.
Healthy diets should contain at least one quarter whole grains. They are good for your heart and lower your risk of developing stroke, heart disease, and type 2 diabetes. Whole grains are great in soups. Aside from whole grains, other foods that are healthy include low-fat dairy products, honey, and sucrose. They are high in kilojoules, so eat them in moderation.
Alcohol is also high in energy, and should be consumed in moderation. You should drink no more than four standard drinks per day, and if you are healthy, you should limit your intake of saturated fat. Saturated fats raise your LDL cholesterol and increase your risk of heart disease. The World Health Organization recommends shifting your diet towards unsaturated fats instead.