Writing an article on Healthy Eating requires an effective introduction. This doesn’t mean simply repeating its title but instead emphasizing how it will assist readers.
Take note of your busiest times during the day when eating healthy might not be top of mind and evaluate which options may be available to you for those times.
1. Eat a variety of foods
Consuming a diverse diet is vital because different foods provide unique nutritional value. For instance, dairy, yoghurt and cheese products contain calcium and protein while fruits offer vitamins such as vitamin C.
National nutrition guidelines generally suggest consuming foods from all food groups for maximum nutrient coverage, however the definition of what constitutes a varied diet varies based on an individual’s current health status – for instance those living with diabetes should consult their physician about suitable choices to meet their dietary needs. Food variety helps avoid boredom with having the same meals over and over again.
2. Eat a balanced diet
Though nutrition and diet advice is often conflicting, healthy eating entails selecting food choices rich in nutrient-dense foods while limiting processed ones. Such diets usually consist of fruits, vegetables, whole grains, dairy, and protein sources; eating such an eating pattern may help prevent disease, increase energy, and boost mood – so the first step should be assessing your current diet before making some necessary adjustments; seeking assistance from a dietitian can also be useful.
3. Eat a lot of fruits and vegetables
While some debate the healthiest foods to include in our diets, most agree that fruits and vegetables should form an integral part. Consuming plenty of fruits and vegetables provides essential vitamins, minerals, fiber and other essential nutrients to support optimal wellbeing – not to mention adding color and texture to our plates! Aim to consume at least five servings (80g each) daily–whether fresh, frozen, canned or dried – from each category so as to vary colors and types of produce you consume.
4. Eat a lot of whole grains
Grain foods provide essential nutrition, including iron, fiber and phytochemicals; however, most Americans don’t consume enough whole grains. Most grain consumed in the US has been refined (milled) to remove its bran and germ containing valuable vitamins, minerals and dietary fiber content.
Try to incorporate three daily servings of whole grains, such as wheat, rice, oats and barley into your diet. Also look out for lesser-known grains such as amaranth, quinoa and teff that provide protein, soluble fiber and essential lignans and phytosterols that support gut bacteria while decreasing risk for heart disease.
5. Eat a lot of protein
Protein provides your cells with essential building blocks and keeps you feeling full after meals. Most adults should aim to get 10-35% of their caloric intake from protein sources.
Protein is made up of amino acids that your body can produce on its own; however, there are nine essential amino acids which must come from food in order to get their full benefits.
Eat plenty of protein to build muscle, lose weight and look more toned – but remember the type of protein matters even more than its quantity; opt for plant-based sources over red and processed meat sources for maximum benefits.
6. Eat a lot of fiber
Before considering added sugars when reviewing nutrition labels, it’s also essential to evaluate fiber intake. Fiber is a non-digestible carbohydrate that promotes short-chain fatty acid production in your gut and boosts metabolic health.
At minimum, it is advised that an average adult consume 25 to 35 grams of fiber daily from sources like whole grains, vegetables, fruit, legumes, nuts and seeds. To increase fiber consumption further, switch processed food for whole grain items like bran cereal, chia seeds or wheat bran when planning meals; alternatively you could also incorporate high-fiber foods like these into current meals such as oatmeal.