The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.1 It’s equally important to get the right amount of calories from the best food sources. Over the years, there have been so many different diets that trend—for weight loss, to go plant-based, to decrease belly fat and bloat—you name it, there’s been a diet for virtually every issue. Still, the basics for healthy eating remain the foundation of any diet you choose.
Here are eight ways to help eat healthy for the long-term:
1. Carbs can be your friends. Just be sure to focus on high-fiber, whole grain varieties rather than “white” or refined versions of potatoes, bread, rice, pasta and cereals. Eat potatoes with the skin on, choose brown rice and whole wheat pasta. Stay away from refined starchy carbs.
2. Eat lots of fruit and veggies. Five portions daily is recommended, but it can be frozen, fresh, canned, dried or juiced. It’s not that hard when you spread the portions throughout the day, including snacks.
3. Include lean protein. Fish is a good source as they tend to be high in heart-healthy omega-3 fatty acids. You can eat two portions weekly of oily fish, including salmon, trout, herring, sardines or mackerel. If you are vegetarian, beans are your best pals, and don’t forget tofu is made from soybeans—great sources of vegan protein.
4. Cut down on saturated fat and sugar. Fats are necessary in a balanced diet, but keep saturated fats low and focus on unsaturated fats. Incorporate olive oil, avocado, oily fish and flax seeds into your diet and avoid fatty meats, cold cuts, sausages, hard cheeses and the skin on poultry.
5. Sugar increases the risk of obesity and tooth decay. Many packaged foods and drinks contain high amounts of refined sugar, for example, cakes, cookies, pastries, puddings, breakfast cereals, sodas, alcoholic beverages—in fact, reading labels will help uncover “hidden” sugars in foods you might not suspect have added sweeteners!
6. Many people eat too much salt unintentionally. Again, check labels because salt is often added into packaged goods, such as cereal, soup, bread and sauces. Most adults and children older than 11 only need about a teaspoonful a day!
7. Make sure you have enough calcium and vitamin D in your diet for bone health.2 Include leafy greens in your meals, such as spinach, collard greens, bok choy and kale. Salmon and sardines are a great source of calcium. Fortified dairy or plant-based milks are high in both calcium and vitamin D.
8. Add potassium in your daily regimen, as it helps promote heart and renal health, as well as the proper functioning of muscles and nerves.3 Prune juice, pomegranate juice, bananas, beet greens, lima beans and Swiss chard are high in potassium.
Eating healthy is a sustainable way to support an active lifestyle. On average, it takes about three months to develop a good habit and remember, smart nutrition goes beyond simply satisfying hunger. It’s also about understanding how different food groups impact our bodies. We can choose from a variety of nutrient-dense options to help fill in nutritional gaps. Kenzen® Nutrition is here to help you every step of the way, whether you need vitamins, minerals, a thorough cleanse or an extra lift in energy!
1 ww.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/
2, 3 https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html
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