Being healthy isn’t as hard as you might think. It all boils down to eating right. A good diet can prevent chronic illnesses like heart disease and diabetes and help those dealing with these conditions feel better. While each person’s “healthy eating” might look a little different, we all need to aim for consistent meals full of the nutrients our bodies need to function their best. So, how do you start eating healthier and stick with it? Here are some top tips from experts.
To start, let’s talk about good nutrition. It’s like the foundation for good health. It means eating foods full of essential vitamins and minerals, keeping fat intake under control, and opting for high-fiber foods whenever possible. And we all should target five portions of fruits and vegetables each day. Plus, being mindful of how much we’re eating is important so we don’t consume more calories than our bodies can use.
Balanced nutrition, plus regular exercise, makes a recipe for good health. Don’t be fooled by trend diets that promise quick results but are hard to keep up and may even be risky. Instead, go for a sustainable diet approach, with nutritious options like roti (and knowing roti’s calorie count can help).
Wondering if it’s time to switch up your diet? If any of these situations apply to you, you might want to talk to a healthcare professional about your eating habits:
1. Your doctor has warned you about a health condition or risk factor, like high blood pressure or high cholesterol levels.
2. Your doctor thinks better nutrition could improve your health.
3. Diseases that can be inherited, like diabetes, cancer, heart disease, or osteoporosis, run in your family.
4. You’ve gained weight or think you’re overweight currently.
5. You’re unsure about the types of food you should eat or if you should consider dietary supplements.
6. You think it might help to talk with a nutritionist or a registered dietitian who specializes in diet advice.
It can be tough to switch to healthier eating habits, but small and steady changes can make it achievable. And for people with conditions like kidney disease, lactose intolerance, or celiac disease, these changes are crucial. Here are some simple steps to better health (but don’t forget to keep in touch with your healthcare provider to track your progress):
1. Review what you eat: Are you consistently getting in 4-5 portions of fruits and vegetables every day? Do you meet your needs for calcium? Are you consuming whole grains and high-fiber foods? If you’re doing well in these areas, that’s great; if not, work on adding these kinds of foods into your meals.
2. Keep a food diary: It can show where you might need to make changes to your diet.
3. Think about advice from a registered dietitian: They can give you personalized diet tips, especially if you’re managing specific health issues.
One universal tip for healthier eating is lessening unhealthy fat intake. If you eat a lot of fatty foods, try these changes:
1. Bake, grill, or broil meat instead of frying it. Take off the skin from chicken or turkey before you cook it. Try to include fish in your meals once a week or more.
2. Limit extra fats like butter on bread or heavy salad dressings. Choose low-fat or no-fat versions of these items.
3. Eat more fruits and vegetables, making them a part of your meals and snacks.
4. Always look at the nutrition labels on foods before buying them. If you have trouble understanding these labels, ask your healthcare provider or dietitian for help.
5. Be careful about hidden fats and large portion sizes when eating out.
Staying hydrated is also important to good health. Choose drinks with zero or low calories like water or tea. Sugary drinks add unnecessary sugar and calories to your diet.
Some last tips:
1. There’s no magic fix to improve your nutrition. A diverse diet of whole foods gives the most benefits.
2. Be careful of diet plans or products that seem too good to be true. People in ads can be paid for promoting them, and they might not mention potential side effects or the chances of gaining back any weight you lost.
3. Lastly, set realistic diet goals, whether it’s cutting back on unhealthy fats or making small changes in your diet. Your health is worth it.
This article was written by Anamika Singh, a content marketer at Rotimatic. She is a mom of two and an expert at writing engaging content on parenting, cooking, and home appliances. When she’s not creating content or caring for her family, Anamika loves to cook tasty meals and dive into a good book. Her practical advice and actionable tips are a valuable resource for her readers.
