.jpg)
Nutritious foods are a cornerstone of a healthy lifestyle. The World Health Organization says a healthy diet protects a person against many chronic noncommunicable diseases, such as heart disease, cancer and diabetes. Nutritious foods also help a person get to or maintain a healthy weight, promote stronger bones and teeth, and positively affect long-term mental health.
People often wonder how they can improve their daily diets. Here are some ways to make meals more nutritious.
• Eat an array of fruits and vegetables. Healthline notes a diet rich in fruits and vegetables has been proven to offer many health benefits. Incorporating a variety of fruits and vegetables into the meals eaten each day will provide fiber, vitamins, minerals, and antioxidants. Vegetables also are low in calories and fat, which aligns with diets designed for weight management. Health experts suggest eating greens and other vegetables first so that you fill up and are therefore less likely to eat fewer, less nutritious foods during each meal.
• Consume sufficient healthy sources of protein. Protein is important for managing hunger and sustaining energy and maintaining muscle. Lean sources of protein are best, and can include skinless poultry, unprocessed lean meats, seafood and fish, legumes, and nuts. Eggs also are excellent sources of protein. Fish tends to be low in calories for the amount of protein it provides. Try to incorporate oily fish like salmon into your culinary repertoire since it’s a source of heart-healthy omega-3 fatty acids.
• Choose whole grain carbohydrates. When selecting breads, cereals, rices, and other carbohydrates, select higher fiber or whole grain varieties. Whole grains contain more fiber than white or refined starches and will help you feel fuller longer.
• Cut down on saturated fats and sugars. Be mindful of food labels when selecting ingredients for meals. Opt for foods that are low in saturated fats, which tend to contribute to an increase in the amount of cholesterol in the blood. Also, regularly consuming foods and beverages high in sugar increases a person’s risk for obesity and tooth decay, says the National Health Service of the United Kingdom.
• Practice additional smart eating tips. In addition to the foods eaten, there are ways to eat in a more healthy manner. Slow down when eating and savor the foods. Gauge whether you feel full before going back for another portion. Eating foods off a smaller plate can trick the brain into thinking you ate more, a tactic that can help to reduce portion sizes. Cook and prepare more foods at home where you can control ingredients.
Eating healthy, nutritious foods is a key to long-term well-being.
