Eating a healthy and balanced diet is essential for maintaining good health and preventing chronic diseases. However, with so much conflicting information and fad diets out there, it can be challenging to know where to start. In this essential guide to healthy eating, we will provide you with nutritional tips and advice to help you make informed choices about what you eat.
Eat a variety of foods
Eating a variety of foods from all the food groups is essential for getting all the nutrients your body needs. A balanced diet should include fruits, vegetables, whole grains, lean protein, and healthy fats.
Limit processed foods
Processed foods are often high in calories, unhealthy fats, sugar, and salt. They lack the essential nutrients your body needs and are linked to chronic diseases like obesity, type 2 diabetes, and heart disease. Limit your intake of processed foods and opt for whole, unprocessed foods instead.
Choose healthy fats
Healthy fats are essential for maintaining good health, but not all fats are created equal. Avoid trans fats and limit your intake of saturated fats. Opt for healthy fats like monounsaturated and polyunsaturated fats found in nuts, seeds, avocado, and fatty fish.
Watch your portions
Portion control is essential for maintaining a healthy relationship with food and preventing overeating. Use smaller plates and eat slowly to give your brain time to signal when you are full.
Eating mindfully involves paying attention to your food and eating without distractions like television or your phone. This practice can help you tune into your body's hunger and fullness cues, preventing overeating and promoting better digestion.
Drinking enough water is essential for maintaining good health. Aim for at least eight glasses of water per day, and choose water over sugary alternatives.
Limit added sugars
Added sugars are linked to obesity, type 2 diabetes, and other chronic diseases. Limit your intake of sugary drinks, desserts, and snacks, and choose whole fruits instead of fruit juice.
Get enough fibre
Fibre is essential for good digestion and helps keep you feeling full. Choose high-fibre foods like fruits, vegetables, whole grains, and legumes.
Plan your meals
Planning your meals in advance can help you make healthier choices and prevent impulse eating. Plan your meals and snacks ahead of time and stick to your plan as much as possible.
If you are unsure about what to eat or have specific dietary needs, seek professional advice from a registered dietitian. A dietitian can provide personalised nutrition advice and help you create a healthy eating plan that meets your needs.
By incorporating these tips into your daily routine, you can make informed choices about what you eat and promote optimal health and well-being. If you need additional help, all Burgh Health Hub staff are knowledgeable and supportive, ready to provide advice and solutions to suit all walks of life from seniors to adolescents.