The Ultimate Guide to Healthy Eating: What to Eat and Avoid
Healthy eating is not only about choosing the right foods, but also about eating the right amounts and proportions of different food groups. A healthy diet can help prevent chronic diseases, such as obesity, diabetes, heart disease and some cancers. It can also improve your mood, energy and overall well-being.
In this guide, we will show you what to eat and avoid for a healthy eating plan that suits your needs and preferences. We will also give you some tips and examples on how to make healthy choices easier and more enjoyable.
What to eat:
Fruits and vegetables: These are rich in vitamins, minerals, antioxidants and fiber that can protect your health and lower your risk of diseases. Aim for at least five portions of a variety of fruits and vegetables per day, preferably fresh, frozen or canned without added sugar or salt. You can eat them raw or cooked, as snacks or part of your meals.
Whole grains: These are grains that have not been refined or processed, such as oats, brown rice, quinoa, barley and whole wheat bread. They provide complex carbohydrates that give you energy and keep you full longer. They also contain fiber, B vitamins and minerals that support your digestion and metabolism. Try to make at least half of your grains whole grains, and limit refined grains like white bread, pasta and rice.
Protein foods: These include animal sources like lean meat (such as chicken or turkey), fish (especially oily fish like salmon or tuna), eggs and dairy products (such as milk, yogurt or cheese); as well as plant sources like beans (such as lentils or chickpeas), soy products (such as tofu or tempeh), nuts (such as almonds or walnuts) and seeds (such as sunflower or pumpkin seeds). Protein helps build and repair your muscles, bones and other tissues. It also helps regulate your hormones and immune system1. Choose a variety of protein foods each day and opt for low-fat or fat-free dairy products.
Healthy fats: These include monounsaturated fats (found in olive oil, avocado and nuts) and polyunsaturated fats (found in fish, flaxseed and sunflower oil). These fats can lower your bad cholesterol levels and reduce inflammation in your body. They also help absorb some vitamins and keep your skin and hair healthy. Limit saturated fats (found in butter, cheese and red meat) and avoid trans fats (found in processed foods, baked goods and fried foods). These fats can raise your bad cholesterol levels and increase your risk of heart disease. Aim for no more than 10% of your total calories from saturated fats and less than 1% from trans fats per day.