Healthy eating isn’t about strict dietary rules or denying yourself your favorite foods. It’s about feeling good, having more energy, enhancing your health, and uplifting your mood¹. Here are some fundamental principles of healthy eating:
- Balance: A nutritious diet includes a mix of protein, fat, carbohydrates, fiber, vitamins, and minerals¹. You don’t need to cut out certain food groups from your diet, but rather pick the healthiest choices from each group¹.
- Quality: The foundation of a nutritious diet should be to swap processed food with real food whenever feasible¹. Consuming food that is as close as possible to how nature made it can significantly impact how you think, look, and feel¹.
- Variety: A nutritious diet includes nutrient-rich foods from all the major food groups, including lean proteins, whole grains, healthy fats, and a rainbow of fruits and vegetables³.
- Moderation: Keeping intake of free sugars to less than 10% of total energy intake is part of a nutritious diet². Maintaining salt intake to less than 5 g per day aids in preventing hypertension and reduces the risk of heart disease and stroke².
- Mindfulness: Healthy eating also involves being aware of how much and when you eat. It’s about tuning into your body and eating when you’re hungry, not because you’re bored, stressed, or distracted.
Remember, the exact composition of a nutritious diet will differ based on individual characteristics (e.g., age, gender, lifestyle, and level of physical activity), cultural context, locally available foods, and dietary traditions². However, the basic principles of what makes up a nutritious diet remain unchanged.In conclusion, healthy eating is a lifelong dedication that requires discipline and mindful decision-making. It’s not about being flawless or entirely eliminating foods you enjoy, but rather about making healthier choices most of the time. If you arm yourself with the right knowledge and strive to make healthier food choices, you’ll be on the path to a healthier life.
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