Simple tips for better nutrition
Eating a balanced diet is important for maintaining good health. A healthy diet helps protect you from chronic diseases like heart issues, diabetes, and cancer.
It’s all about making smart food choices, eating a variety of foods, and limiting harmful ingredients like salt, sugars, and unhealthy fats.
Here’s a quick guide on how to eat healthily based on recommendations from the World Health Organization (WHO):
1. Eat a Variety of Foods
A healthy diet includes a range of different food groups:
- Staples: Add cereals like rice, and wheat or starchy vegetables like potatoes and yams.
- Legumes: Lentils, beans, and peas are great sources of plant-based protein and fiber.
- Fruits and Vegetables: These provide essential vitamins, minerals, and fiber.
- Animal Products: Meat, fish, eggs, and dairy are rich in protein and other nutrients.
Eating a variety of foods ensures you get all the nutrients your body needs for energy, growth, and overall health.
2. Load Up on Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants that help protect your body.
Eating a diet rich in these foods is linked to a lower risk of obesity, heart disease, stroke, diabetes, and some cancers.
Aim for a colorful plate and try to include at least five servings of fruits and vegetables a day.
3. Choose Healthy Fats
Not all fats are bad, but it’s important to be mindful of the types of fats you eat. Unsaturated fats, found in vegetable oils like olive, sunflower, and soy, are better choices than saturated fats found in animal products like butter, ghee, and fatty meats. Trans fats, often found in processed foods, should be avoided. These fats can raise the risk of heart disease and stroke.
4. Limit Sugary Foods and Drinks
Too much sugar can lead to weight gain, diabetes, and heart disease. Sugars should make up less than 10% of your total daily calorie intake.
5. Reduce Salt Intake
Too much salt is a leading cause of high blood pressure and increases the risk of heart disease and stroke. To keep your sodium levels in check, try to limit salt intake to less than 5g (about one teaspoon) per day.
6. Stay Hydrated
Water is essential for every function in your body, so make sure you’re drinking enough throughout the day. Carry a water bottle with you and try to avoid sugary drinks that add unnecessary calories.
Conclusion
Maintaining a healthy diet doesn’t require perfection—it’s about making better choices most of the time. By including a variety of foods, reducing sugar and salt, and choosing healthier fats, you can help prevent chronic diseases and feel your best.