Eating healthily isn’t as hard as it seems. Having a nutritious, well-balanced diet can help prevent chronic diseases like heart disease or diabetes, but it can also make life easier for those who are already managing these conditions. “Healthy eating” looks different for everyone, but the goal is the same – to eat foods and drinks that give our bodies the nutrients they need. But how can you start eating healthier, and make it a lifestyle? Let’s talk about tips experts suggest.
First, we need to understand what good nutrition is. It’s like being the foundation of well-being. It means eating food with essential vitamins and minerals while keeping an eye on your fat intake. One of the best things many of us could incorporate into our diets is high-fiber food. Also, nearly all of us could benefit from eating five portions of fruit and vegetables a day. Good nutrition also means being aware of how much food you’re eating so that you don’t take in more calories than your body can use.
How do you know if it’s time to change your diet? Here are some questions to ask yourself:
– Has your doctor mentioned a medical issue or risk factor, like high blood pressure or high cholesterol levels?
– Has a doctor suggested that better nutrition could improve your health?
– Are there illnesses that run in your family, such as diabetes, cancer, heart disease, or osteoporosis?
– Have you noticed you’re gaining weight, or are you currently overweight?
– Are you unsure about what food you should eat or if you should take dietary supplements?
– Do you think talking to a nutritional specialist could be helpful?
If you answered ‘yes’ to any of these questions, consider connecting with a healthcare professional to discuss your eating habits.
Here are some suggestions to help you start eating healthier:
1. Evaluate your current diet – are you eating enough fruit, vegetables, whole grains, and high-fiber foods each day?
2. Keep track of what you eat and drink every day – it will reveal where you need to make adjustments in your diet.
3. Get advice from a dietitian – they can give you personalized advice, especially if you have specific health problems.
It’s a good idea for just about everyone to cut down on unhealthy fats. If your current diet involves lots of fatty foods, here are some changes you can try:
– Cook meat by baking, grilling, or broiling instead of frying it. You could also try removing the skin from chicken or turkey before cooking. Try to eat fish at least once per week.
– Reduce the extra fats you consume like butter on bread, and opt for low-fat or fat-free alternatives.
– Increase the fruit and vegetables you eat by adding them to meals and snacks.
– Always read nutrition labels before you buy food. If you’re not sure what they mean, ask your healthcare provider or dietitian for help.
– When eating out, be careful of hidden fats and large portion sizes.
Drinking the right kinds of drinks is also important for staying healthy. Choose low- or zero-calorie drinks, ideally water or tea. Sugary alternatives such as fruit juices, soda, sports, and energy drinks, sweetened or flavored milk, and sugary tea can add unnecessary sugar and calories to your diet.
A few things to take away:
– There’s no instant fix to eating healthily. A diet filled with a variety of whole foods is the very best choice.
– Be wary of diet schemes that promise quick and easy results. Remember that ads are usually paid for and might not tell you about the potential side effects or the likelihood of gaining back any lost weight.
– Make achievable goals for your diet. Whether it’s reducing unhealthy fats or making small changes, your health should always come first. Taking care of your nutrition is a journey worth starting.
