How Do You Do Healthy Eating?

There is a lot of Alimentazione sana advice out there, but what really matters is developing a healthy eating pattern. That includes regular mealtimes, choosing a variety of fruits, vegetables, grains and proteins, and limiting added sugars, unhealthy fats, and sodium.

Try to eat more foods made from whole ingredients, like leafy greens, tomatoes, and fresh herbs. Also, choose leaner cuts of meat and poultry and eat more fish.

Fruits and Vegetables

The cornerstone of a healthy diet is fruits and vegetables. They contain the vitamins, minerals and fiber your body needs. They help prevent disease and keep your weight in check.

Choose whole fruits and a variety of colorful vegetables. Try adding them to salads or mixing into stews, curries and casseroles. Steam or roast vegetables to preserve nutrients. Add herbs and spices for extra flavor. Frozen or canned fruit and vegetables are just as nutritious as fresh — just be sure to read labels and avoid ones with added sugar, syrup or cream sauces.

Eat a small serving of low-calorie fruits or vegetables for a snack instead of high-calorie chips. Limit fruit juice, as it contains more calories per ounce than whole fruits. Limit salt and sodium.

Meat

The dietary wisdom of many traditional cultures is converging with modern high quality nutritional science to tell us that meat (especially red and processed) can form part of a healthy diet. However, we do need to limit our intake of saturated fat. Choose lean cuts of meat and trim any visible fat before cooking. Avoid skin and crackling, which tend to be higher in saturated fat.

A healthy diet includes a range of foods from each of the 5 food groups, in the recommended amounts. The aim is to get a balance of nutrients and to keep meals interesting. Foods that don’t fit into these groups can be included occasionally as ‘discretionary choices’. Make these ‘treats’ small and limited. Keeping a stocked pantry of healthy foods will help you to avoid making unhealthy choices when hunger strikes.

Fish

Healthy eating includes a wide variety of foods from the five main food groups, in the recommended amounts. Avoid highly processed foods such as fast foods, pies, cakes, cookies and chips.

Fish is a important part of a healthy diet – it provides low-fat protein, and essential omega-3 fatty acids, vitamin D and B-12. It is also a good source of other minerals including iron, zinc and iodine.

Some fish may be higher in mercury or other contaminants, but the health benefits of consuming 2 or more servings of fish per week outweigh any potential risks. Try baked, grilled or poached fish instead of fried options. Try mixing up your fish choices by choosing different types, such as salmon or tuna one day and oily fish another day.

Dairy

Dairy products are a key food group providing calcium, vitamin D, protein and iodine. Getting enough dairy helps build strong bones and muscles, and may help lower your risk for certain chronic diseases. Choose low-fat or non-fat dairy options most of the time (like milk, yogurt and cheese) to reduce fat and calorie intake.

Try incorporating plant-based alternatives like soy or almond’milks’ as well. Indulge in ice cream and other rich dairy foods only occasionally as treat options. A healthy diet doesn’t need to be restrictive. It’s also important to balance meals and snacks, so don’t skip meals. Avoid high-calorie, sugary drinks and replace them with water or lower-fat milk. Eat snacks between meals that contain protein, fibre and/or vegetables. This can help control your appetite and calorie intake throughout the day.

Other Foods

A healthy diet includes foods that are naturally low in fat, such as fruit, vegetables, whole grains, yoghurt and dairy. Cook using healthier fats, such as canola and olive oils, trim visible fat from meat and poultry and choose fish rich in omega-3 fatty acids. Try to limit processed (refined) and junk food.

Be aware of added sugars, which can be found in many processed foods and some beverages, including those labelled as low-fat. Read the ingredient list to help identify them.

Conclusion:

Eating a wide variety of different foods from each of the 5 major food groups provides your body with all the nutrients you need to stay healthy and feel your best. Eating a well-balanced diet can also help you achieve and maintain a healthy weight.