1. Eating a balanced diet is vital for maintaining good health and preventing chronic diseases. However, with so many conflicting nutrition advice and fad diets out there, it is usually challenging to know what things to eat and what things to avoid. In this blog post, we shall share some evidence-based eating ideas to help you make healthy selections for a balanced diet.
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3. Choose whole foods over processed food items
4. Whole foods are foods that are minimally processed and contain no added chemicals or preservatives. Examples of whole foods include fruits, vegetables, whole grains, nuts, and seeds. Processed food items, however, are foods which have been altered in some way, such as for example adding sugar, salt, or fat, or removing nutrients. Examples of processed foods include sweet drinks, junk food, and packaged snacks.
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6. Choosing whole foods over processed food items can help you reduce your intake of added sugars, salt, and unhealthy fats, and increase your intake of essential nutrients, such as for example fiber, vitamins, and minerals. Try to make whole foods the majority of your diet and limit your intake of processed foods.
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8. Eat a variety of colorful vegetables and fruit
9. Fruits and vegetables are rich in essential nutrients and antioxidants, that may help reduce the risk of chronic diseases, such as cardiovascular disease, diabetes, and cancer. Eating a range of colorful vegatables and fruits can help make sure you get a wide range of nutrients and antioxidants.
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11. Aim to eat at the very least five servings of vegatables and fruits per day, and select a variety of colors, such as for example dark leafy greens, red and orange peppers, purple grapes, and yellow squash. Also you can try incorporating vegetables and fruit into your meals in creative ways, such as for example adding spinach to a smoothie or using sweet potato as a base for a pizza crust.
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14. Include lean protein sources
15. Protein is vital for building and repairing tissues within the body, and it also helps keep you feeling full and satisfied. However, not absolutely all protein sources are created equal. Choose lean protein sources, such as chicken, fish, tofu, and legumes, which are low in saturated fat and high in essential nutrients.
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17. Try to add a source of lean protein in all of your meals, such as adding grilled chicken to a salad or incorporating beans into a soup or chili. In case you are vegetarian or vegan, make sure to include a variety of plant-based protein sources, such as for example beans, lentils, nuts, and seeds, to ensure that you get all of the essential amino acids.
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19. Choose healthy fats
20. Not absolutely all fats are bad for you. In fact, some fats are essential for good health, such as for example omega-3 essential fatty acids, which are found in fatty fish, nuts, and seeds. Other healthy fats include monounsaturated and polyunsaturated fats, which are located in essential olive oil, avocado, nuts, and seeds.
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22. Limit your intake of saturated and trans fats, which are found in foods such as red meat, butter, and fried foods. Instead, choose healthy fats in moderation and incorporate them into your meals in creative ways, such as for example drizzling olive oil over roasted vegetables or adding avocado to a sandwich or salad.
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24. Watch your portion sizes
25. Even healthy foods can contribute to weight gain if you eat too much of them. Watch Eating Tips and use visual cues, such as for example using a smaller plate or measuring out your portions, to help you eat the right amount.
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27. Aim to fill half of your plate with fruit and veggies, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables, such as sweet potato or corn. Avoid overeating by consuming slowly, savoring your meal, and listening to your hunger and fullness signals.
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29. Homepage: https://builtbybeauty.com/eating-tips