Healthy eating can be challenging at times. It can be tedious to figure out where to start. We surround ourselves with nutrition misinformation, and healthy foods can be costly or hard to find. Healthy eating is a necessary wellness goal for many people. Change is hard, and our lives are busy. People want more than just information. They need actionable steps to get started, as well as support along their journey.
The approach should be healthy eating in the context of real life. For healthy eating to be easy to follow and sustainable, it has to be practical.
Creating and maintaining healthy eating habits does not need to be tough. If you start by making minor changes in your daily routines, you can significantly impact your eating pattern. Try including the following goals into your diet, adding one each week.
Fill your plate partly with fruits and vegetables:
Choose dark green, red and, orange vegetables along with other vegetables for your meal. Add fruits to your meals as a dessert or a part of the main dish or the side dish. The more colourful and exciting your meal is, the more likely are the chances of you getting the vitamins, minerals, and fibre that your body requires to be healthy.
Make half the grains you eat whole grains:
Switch to a whole-grain diet from a refined-grain diet. For instance, choose multigrain bread instead of white bread. Read the ingredient list before incorporating anything into your diet. Look for keywords like brown rice, whole wheat, rolled oats or, quinoa.
Switch to fat-free or low-fat milk:
The amount of calcium contained in both is the same as whole milk. But the calories and saturated fats are less as compared to whole milk.
Cut back on solid fats:
Eat fewer foods that contain solid fats like ice cream, cookies, processed and fatty meats or, pizza.
Compare sodium in foods:
Use the nutrition facts label and choose food items like soup, frozen meals, and bread with lower sodium content. Select food items labelled as low sodium, reduced sodium or, no salt added.
Choose a variety of lean protein foods:
Protein food groups include poultry, meat, seafood, eggs, nuts, dry beans or peas, and seeds—select ground beef or leaner cuts, chicken breast, or turkey breast.
Include seafood in your daily meals:
Seafood comprises protein, minerals and, omega-3 fatty acids. Adults should try to include eight ounces a week of a variety of seafood. Children may consist of smaller amounts of seafood in their diet. Seafood includes fish such as tuna, salmon and, trout, and shellfish such as oysters, crabs and, mussels.
Drink water instead of sugary drinks:
Drink water to cut back on any unnecessary calories from various sugary drinks. Energy drinks, soda and, sports drinks are the primary source of added sugar and calories in your diet. Add a burst of flavour to the plain water, add a slice of lemon, apple, or fresh herbs like mint and basil.