Choosing what to eat and drink is an important decision that affects our overall health. We should aim to have a diverse, nutritious diet aligned with our calorie requirements. These requirements can vary depending on age, gender, physical activity, and any medical conditions we may have.
This is why healthier food choices are key to taking care of your body. A nutritious diet can help reduce the risks of some diseases and ailments, including cardiovascular disease and cancer. It can give you more energy, sharpen your concentration, and lift your spirits. Additionally, it can help you reach and maintain a healthy body weight. Today’s guide covers a wide range of topics, from solids to liquids, to ensure you make better diet choices for a better quality of life.
Fruits and Veggies
Every healthy diet starts with fruits and vegetables as the main part of your meals. Aim to get a variety of colors of these foods and fill at least half of your plate with them at each meal.
Avoid adding butter, margarine, mayonnaise, or sour cream to your fruits and vegetables. Instead, use healthy oils like canola, olive oil, yogurt, or herbs. Remember that potatoes and corn are not technically vegetables and should be treated like grains.
Healthy Grains
When shopping for food, select items where the first ingredient listed is a whole grain. These grains are full of fiber, protein, and essential vitamins. Eating these foods slowly helps to create a feeling of satiety, making it easier to avoid overeating. Avoid any products labeled as enriched, as these are not as nutritionally beneficial.
Oatmeal is a type of cereal that is typically low in saturated fat. Instant cereals with cream or other additives may have more saturated fat and a large amount of sugar. Granola cereals, generally sweet, can also be high in sugar. Cold cereals are usually made with refined grains and are also quite sugary. To reduce sugar intake, choose cereals made with whole grains with little or no added sugar.
Avoid consuming high-sugar desserts like doughnuts, pastries, and muffins. Choose healthier options like fresh fruit or dark chocolate to satisfy your craving for something sweet.
Protein
Protein is essential for good health, but consuming too much from animal sources can have negative effects. Limiting meat consumption and getting most of your daily protein from plant-based sources is better. Opt for leaner cuts with low-fat content if you choose to eat meat.
Beverages
It is essential to maintain a healthy level of hydration. However, drinks containing sugar are not beneficial to your health. This includes fruit juice, soda, sports drinks, energy drinks, flavored or sweetened milk, and sweet tea. Additionally, artificial sweeteners can be harmful to your body. Stick to drinking mostly water or other unsweetened beverages and limit alcohol intake. Women should drink at most one drink a day, and men should drink at least two.
In Closing
Being overweight or having obesity can put you at greater risk of developing health conditions. To reach a healthy weight, it is important to eat a diet with the right amount of food and portions and to pay attention to how you are eating. When you eat, stop when you are full, and do not eat too quickly or for emotional reasons.
Access Healthier Food Choices with NoraCare
NoraCare supports patients with heart diseases, chronic obstructive pulmonary diseases, diabetes, obesity, and other physical or mental health concerns by bringing various professionals directly to you. Start making better food choices by booking a consultation with one of our specialists today!
