How to Eat a Healthy Diet
A healthy diet includes a variety of foods from all five food groups. It is low in sodium, added sugars and saturated fat and high in dietary fiber, vitamins and minerals. It also focuses on lean proteins, whole grains and unsaturated fats. A healthy diet also aims to achieve or maintain a normal body weight. A person can find an eating plan that works for them by taking into consideration their tastes, lifestyle and budget. They can also get guidance from their healthcare team.A well-stocked refrigerator and pantry is essential to making healthy meals at home. Go grocery shopping a few times per week, and stock up on foods that will be filling, nutritious and satisfying. It is important to eat at regular times throughout the day to keep hunger at bay. Start the day with a protein-rich breakfast like eggs, nuts, peanut butter or Greek yogurt. Eat a mid-morning snack to provide satiety until lunchtime.Make vegetables the star of your meals and aim for at least half of your plate to be filled with them. Choose from a wide variety of colors, including cruciferous veggies like broccoli and leafy greens, as well as sweet options like berries. Try a variety of cooking methods to prepare your veggies, such as roasting, steaming and boiling.Meat and poultry are an important part of a healthy diet, but limit portion sizes and choose the leanest cuts available. Poultry is lower in fat than red meat and contains a good amount of iron. Fish is another great source of protein. The preferred fish is oily varieties, which contain omega-3 fatty acids that help reduce your risk of heart disease and stroke.Incorporate plant-based proteins such as tofu, lentils, beans and nuts into your diet, and try a vegetarian meal at least once a week. These foods are lower in saturated fat and cholesterol than meats.Choose healthy fats, such as those from olive and canola oils, avocados and the skins of fruits. Also, try to limit added sugars, such as those from candies and soda, and opt for water or unsweetened tea and coffee. It is also a good idea to avoid consuming artificial sweeteners as they are linked with increased obesity and metabolic syndrome.