Staying healthy isn’t hard. It starts with something as basic as eating well. A diet full of good foods can help protect us from long-term illnesses like heart disease and diabetes. It can also help those struggling with such diseases manage their health better. People’s idea of “healthy eating” might differ, but the goal is the same: we should try to consistently eat foods and drinks that give our bodies the crucial nutrients they need to work well.
So, what does good nutrition look like?
Good nutrition is the backbone of good health. It’s about eating foods that are high in vitamins and minerals but low in fats. Choosing lots of high-fiber foods is smart for many people, and most of us would benefit from eating five servings of fruits and vegetables each day. Good nutrition also means being careful about how much we eat, so we don’t take in more calories than our bodies can burn off each day.
Making smart and realistic choices
A healthy diet, along with regular exercise, is the key to good health. Stay away from trendy diets that promise quick results, but are hard to stick with and could even be harmful to your health. Instead, focus on a diet that’s easy to maintain, filled with nutritious foods like the versatile roti, and understand your food’s calorie content.
Do you need to change your diet?
If you can answer “yes” to any of these questions, it might be time to have a chat with a healthcare professional about your eating habits:
– Has your doctor mentioned a health problem or a risk factor such as high blood pressure or high cholesterol?
– Did your doctor suggest that eating better might help improve your health?
– Are there illnesses like diabetes, cancer, heart disease, or osteoporosis in your family?
– Have you gained weight over the years or do you think you’re overweight right now?
– Are you unsure about what kinds of foods you should be eating or if you should be taking dietary supplements?
– Do you think it might be helpful to talk to a nutritionist or a dietitian who specializes in nutrition counseling?
How to start eating healthier
Changing your diet for the better can be tough, but it’s doable if you take it slow. If you have a condition like kidney disease, lactose intolerance, or celiac disease that’s affected by your diet, these changes are even more important. Here are some simple steps to get healthier, but remember to keep checking in with your healthcare provider to keep track of your progress:
1. Take a look at your current diet. Are you eating 4-5 servings of fruits and vegetables each day? Are you getting enough calcium? Are whole grains and high fiber foods on your menu? If you’re doing well in these areas, keep it up. If not, start adding more of these foods to your meals.
2. Keep a record of what you eat and drink every day. A food diary can help you learn more about your eating habits and see where you might need to make changes.
3. Think about getting advice from a dietitian. They can suggest diet changes, especially if you’re dealing with certain health problems.
Reduce unhealthy fats
Lessening the amount of unhealthy fats you eat is a good way to start eating healthier. If you’re used to eating a lot of fatty foods, consider these changes:
1. Bake, grill, or broil your meat instead of frying it. Take the skin off chicken or turkey before you cook it. Try to eat fish at least once a week.
2. Cut down on extra fats like butter on bread or high-calorie salad dressings. Go for low-fat or no-fat options instead.
3. Eat more fruits and vegetables at meals and snack times.
4. Read the nutrition labels on food packages before you buy them. Get help from your healthcare provider or dietitian if you have trouble understanding the labels.
5. Be careful about hidden fats and large portion sizes when you eat out.
Drink enough liquids the right way
Drinking enough fluids is a key part of good health. Choose beverages like water or tea that have few or no calories. Drinks with lots of sugar like fruit juices, soda, sports and energy drinks, flavored milk, and sweetened iced tea add unnecessary sugar and calories to your diet.
Remember:
1. There’s no magic solution for getting better nutrition. A varied diet full of whole foods gives the biggest benefits.
2. Be careful of diet plans or products that seem too good to be true. People who endorse such products don’t always tell you about potential side effects or problems or how likely it is that you’ll regain any lost weight.
3. Finally, set realistic goals for your diet. Whether it’s cutting back on unhealthy fats or making small diet changes, your health should come first. It’s a journey worth taking.
About the author:
Anamika Singh is a content marketer at Rotimatic and a hard-working mom of two. She’s known for her practical and engaging content on parenting, cooking, home appliances, and home maintenance. She brings her own experiences into her work. When she’s not working or taking care of her family, Anamika loves cooking up delicious food in the kitchen and diving into a good book. Her realistic advice and action steps make her a valuable resource for readers.
