The main recommendations for a healthier diet are to promote good health through the consumption of wholesome, nutritious and whole foods. Good nutrition is easy to follow and doesn’t require the purchase of books or special foods. A good diet is flexible and can be followed throughout life. A good diet is one that maintains a fit and healthy body. Good nutrition is the basis of all good health.
The main recommendations for a healthier diet are:
DO:
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- Eat a variety of foods every day
- have breakfast every day
- eat regular meals throughout the day to ensure you stabilize your blood sugar levels
- Eat 3-4 fruits a day
- Eat at least 5-7 different colored vegetables every day
- Eat 1-3 servings of dark green leafy vegetables each day (these servings should be part of the 5-7 servings of vegetables)
- Make sure most servings of vegetables each day are raw, although steaming is fine as it preserves the nutrients
- Try cooking tomatoes in olive oil, which releases the antioxidant lycopene from the tomatoes—studies have found that cooked tomatoes (particularly when cooked in olive oil) have higher antioxidant levels than raw tomatoes, although raw tomatoes still do are very good for you too
- Eat lean meat 3-4 times a week – Meat is a good source of quality protein
- Eat eggs a few times a week – Eggs are highly recommended as an excellent source of protein and the yolk is packed with antioxidants
- Eat fatty fish (e.g. salmon, mackerel, sardines, tuna) three times a week. When you are pregnant, you should avoid certain fish (and shellfish): shark, swordfish, sea bass, fish, tuna steaks (These are fish that can have high levels of mercury, which can cause health problems for the unborn child.)
- Eat a lot of whole grain or whole grain bread, muesli or wheat-free alternatives (if you are gluten intolerant), such as quinoa, tapioca, soy, semolina
- Make sure you include plenty of legumes like barley, lentils, and chickpeas in your diet every day
- Use olive oil, sunflower oil or rapeseed oil (make sure the rapeseed oil is non-GMO – if not, it usually says so on the label) in cooking or in salads – the best of these are cold-pressed oils which retain all their flavor, aroma and flavor retain their nutritional value
- Eat a handful of nuts and seeds each day – they contain essential fatty acids and various vitamins and minerals necessary for good health
NOT:
- Limit your intake of sugar and sugary foods
- Limiting the intake of fried foods
- Limiting Alcohol Consumption – Women are recommended to have no more than 2 alcoholic beverages per day and men are recommended to have no more than 3 alcoholic beverages per day, with at least 2 non-alcoholic days per week
- Limit processed foods – most of the nutrients in these foods have been removed through processing, leaving you consuming empty calories that do nothing to improve health
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Thanks to Jaklina Trajcevska
