Eating a healthy diet means eating foods that provide your body with the nutrients it needs to function properly. It also includes limiting those foods that contain too many calories and unhealthy fats and sugars. Healthy eating habits, when practiced consistently, can lead to improved health and a lower risk of disease.
The foundation of a healthy diet is based on the 5 major food groups: fruits, vegetables, whole grains, low-fat dairy and protein foods (seafood, lean meats, poultry, eggs and beans). It is important to eat from each group at least three times per day. A healthy diet also includes a variety of textures, flavors and spices to keep your meals interesting.
Limit sources of highly refined carbohydrates, such as white flour and pasta, cakes, pastries and sugary drinks. Choose whole grains, such as brown rice, barley, quinoa and wheat berries; try whole grain bread, couscous and cereal. Choose beans and lentils, as well as nuts and seeds for proteins. Try to eat fish rich in omega-3s at least three times weekly.
It is also important to drink 8 to 12 cups of water daily to stay hydrated. Adding sliced fruit or cucumber to water can give it added flavor. Try to reduce the amount of sodium in your diet by reading labels and avoiding salty snacks, processed foods and high-salt sauces or dressings.
Make healthier choices when eating out by ordering baked, broiled or grilled dishes over fried ones; choosing salads over soups and casseroles; and asking for light sauces and salad dressings. It is also helpful to bring your own healthy snack when eating out so that you are not tempted by fried, fatty or sugary items.
A healthy diet includes a variety of fiber-rich foods, such as whole fruits and vegetables, as well as legumes (beans and peas) and low-fat or fat-free dairy products. It also includes a variety of proteins, including seafood, lean meats, poultry, eggs, nuts and beans.
When choosing a diet, it is important to start small and work toward your goals gradually. Changes to your eating habits should be made at a pace that is comfortable for you and your family.
Eat slowly, paying attention to the flavors and textures of your food. It can take a while for your brain to signal that you are full, so don’t overeat. Plan ahead when possible so that you are not rushed when preparing meals. Keep a variety of fruits and vegetables, and whole grains, at home in your refrigerator and freezer so they are easy to grab when hunger strikes. Plan to cook more at home and eat out less. Stock your pantry with healthy staples such as canned beans (low sodium), frozen vegetables, berries and fresh or dried fruit, low-sodium chicken broth, tomatoes, black olives, lemons, limes, a variety of herbs, a few packets of hummus and a jar of peanut butter.
