Listed below are the food groups you should include in a healthy diet. A standard serve of food contains 500 to 600 kilojoules and consists of 80g cooked lean poultry, 100g fish fillet, 65g lean red meat, two large eggs, 170g tofu, 30g nuts, and 150g cooked legumes. Fruits and vegetables are a great source of nutrients, and can be eaten in many forms. Some of these foods are available in frozen, canned, or dried forms.
Eat slowly. When you’re eating, your body tells your brain when you’re full. Eating alone leads to mindless overeating. When you’re eating with a companion, you can share a meal. By doing so, you’ll find that your hunger pangs will lessen. You can also cut down on portions and frequency of eating. You’ll be surprised at how much healthier you feel when you’re eating in smaller portions!
Eat more whole grains. Whole grain bread provides four grams of fiber, and is full of phytochemicals and vitamins. Whole grain bread is also healthier than other grains, and can be a delicious replacement for mayonnaise. A good source of whole grain bread is whole wheat bread, which also helps you feel full for longer. You can also add a slice of whole grain to your sandwich instead of a slice of white bread. A whole grain sandwich has more fiber, so don’t miss it!
Getting your recommended five servings of fruits and vegetables is easy. Eat at least one portion of fresh fruit and one of each type of vegetable or fish you eat. Then, load up on them on the other days. This will give you a good start on your healthy diet. Fish is an excellent source of protein, as well as a variety of vitamins and minerals. For a full-plate, aim to fill half of it with a piece of fruit or vegetable.
If you’re planning to change your diet, don’t make any drastic changes at once. It’s better to make small changes at a time, so that you don’t feel deprived or overwhelmed by a major change. By making small changes, you’ll soon notice a difference. And if you follow through on small changes, you’ll soon be on your way to a healthier you. The HelpGuide website is reader-supported and receives a commission for any signups.
Another important food group to include in your diet is dairy. Dairy products are good sources of protein and calcium, but be careful with the amount of sugar or fat they contain. Choose low-fat or fortified versions of dairy products, if you want to enjoy dairy. In addition, consider using plant-based dairy alternatives to meet your calcium needs. You’ll be surprised by how many of them are actually healthy. The NHS has information on healthy dairy choices, including which dairy products are best for your health.
Red meat contains a lot of fat and salt, which are linked with bowel cancer. If you do choose to eat meat, try trimming the excess fat and cooking it poached or baked instead. Legumes are also an excellent low-fat alternative to red meat. Unlike meat, legumes are high in vitamins, fibre, and protein. They are also rich in antioxidants. Eating these foods on a regular basis is also important for improving blood pressure and preventing heart disease.
