We are living in a time filled with many worries. Often, we often forget to worry about the simple things, such as having a healthy diet. It’s important to understand how to properly balance your diet, which can result in health conditions such as obesity, diabetes, and hypertension. After reading through dietary research by Harvard, the Centers for Disease Control and Prevention, USDA Dietary Guidelines for Americans, and the World Health Organization, I have composed nine simple tips below to help us all alter our diets for the better.
- Filling half of your plate with fruits/vegetables:
- Even though it is the obvious one, it is still important. To obtain positive nutrients, vitamins, minerals, and antioxidants (all things that fruits and vegetables) it is necessary to have these at this quantity on your plate.
- Eating whole grains instead of refined grains
- This small change can make a massive difference in your health. It is just a simple swap. Switches such as white bread to whole-wheat bread or white rice to oats or brown rice can help.
- Eat some lean protein in every single meal
- Specific amounts of protein depend on each person, however common options are fish, chicken, beans and eggs
- Having a regular water intake daily
- Switch from sugary drinks like soda to water. It is helpful to carry a reusable water bottle with measurement marks wherever you go as a reminder to drink water. The amount you should intake depends on your individual body factors.
- Limit eating foods with added sugars every day
- Check nutrition labels to see if the food you are eating has any added sugars. Foods like candy should be avoided.
- Use healthier fats (still in moderation)
- Make the switch from oils that are heavily processed to olive oil, avocado oil, etc
- Avoid overeating by keeping track of portion sizes
- Using smaller plates or taking a break before grabbing a second plate to eat can help
- Eat balanced snacks in between meals
- The secret is to combine protein and fiber in one meal (ex: apple and peanut butter), which will help you have healthy and steady energy to keep throughout your day
- Maintaining regular meal timing
- You should always eat your meals at or around the same time every day. This can help with your energy levels and prevent hunger over time.
If not all, taking any one of these tips will greatly help you eat healthier throughout the day. Of course you do not have to completely limit yourself from eating unhealthy foods. Eating that candy bar or fast food once in a while won’t hurt, however it shouldn’t be a daily routine. We should all strive to become the best version of ourselves.
Another resource that will help you calculate values that are specific to your body (protein intake, water intake, etc) to help you maintain a healthy diet is a DRI calculator. Here is an example of an online calculator: https://www.omnicalculator.com/health/dri
Stay healthy, Sewanhaka!
