What belongs in a healthy diet?

Macronutrients

1. Carbohydrates: Opt for whole grains (e.g., brown rice, quinoa, oats), fruits, and vegetables. They provide energy and fiber.

2. Proteins: Include lean meats (e.g., chicken, turkey), fish, beans, legumes, tofu, and low-fat dairy. Protein supports muscle repair and immune function.

3. Fats: Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil. Limit saturated and trans fats.

Micronutrients

4. Vitamins: Ensure a variety of fruits and vegetables to get vitamins A, C, D, E, and K. For example, leafy greens, citrus fruits, and berries are excellent sources.

5. Minerals: Include foods rich in calcium (e.g., dairy, leafy greens), iron (e.g., red meat, lentils), and potassium (e.g., bananas, sweet potatoes).

Hydration

6. Water: Drink plenty of water throughout the day to stay hydrated. It supports digestion, nutrient absorption, and overall health.

Fiber

7. Fruits and Vegetables: Aim for a variety of colors and types to ensure a wide range of nutrients and fiber. Fiber aids digestion and helps maintain a healthy weight.

8. Whole Grains: Choose whole grains over refined grains for added fiber and nutrients.

Moderation and Balance

9. Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates if necessary.

10. Limit Added Sugars: Reduce consumption of sugary drinks, candies, and desserts.

Variety

11. Diverse Food Choices: Incorporate a range of foods to ensure you get all necessary nutrients. Don’t rely on a few staple foods.

Healthy Eating Habits

12. Regular Meals: Eat at regular intervals to maintain energy levels and avoid excessive hunger.

13. Mindful Eating: Pay attention to hunger and fullness cues. Eat slowly and savor your food.

Special Considerations

14. Moderation of Alcohol: If consumed, do so in moderation.

15. Limit Processed Foods: Reduce intake of highly processed foods that may be high in unhealthy fats, sugars, and sodium.