8 tips for healthy eating Without Protein Supplements
Learn about healthy eating habits with these 8 tips. A healthy diet means consuming the right amount of calories for your activity level to balance the energy you consume and use. Consuming more calories than your body needs leads to weight gain while eating too little leads to weight loss. A balanced diet should include a variety of foods to provide the nutrients that the body requires. Men should consume around 2,500 calories a day, while women should aim for around 2,000 calories a day. To maintain a healthy diet, follow these tips:
- Choose starchy carbohydrates that are high in fiber, such as potatoes, pasta, bread, rice, and cereals. These foods help you feel fuller for longer and provide fewer calories than fats. Be mindful of the amount of fats you add when cooking or serving starchy foods, as it increases their calorie content.
- Incorporate at least 5 servings of fruits and vegetables daily. Fresh, canned, frozen, dried, or juiced options all count towards the goal. For example, you can chop a banana over your breakfast cereal or swap your mid-morning snack for fresh fruit.
- Eat fish at least twice a week, with at least one portion of oily fish. Oily fish, including salmon, sardines, and trout, contain omega-3 fats that can help prevent heart disease. Choose fresh, frozen, or canned fish, but be cautious of canned and smoked fish that may have high salt content.
- Cut back on sugar and saturated fat. Consuming too much sugar and saturated fat increases the risk of obesity and heart disease. Men should consume no more than 30g of saturated fat daily, while women should have no more than 20g per day. Sugary foods and drinks are often high in calories and can cause tooth decay if consumed too frequently. Use food labels to determine how much sugar foods contain.
- Stay hydrated by drinking plenty of fluids, particularly water. Sugary drinks such as soda or fruit juice contain high levels of sugar and calories, so limit intake.
- Reduce salt intake by consuming less processed foods that are high in salt. Adults should consume no more than 6g of salt daily.
- Don't skip breakfast, as it provides the body with energy to start the day. Choose healthier options such as wholegrain cereals, fruits, and yogurts.
- Be mindful of portion sizes when eating out or cooking at home. Eating too much food can lead to weight gain over time, so it's important to practice portion control.
