6 Best Principles in Healthy Diet
| 5 Principles of a Healthy Diet While details may vary from diet to diet, all healthy eating plans have these five principles in common: 1. Lots of plants. Plant foods — vegetables, fruits, legumes, whole grains, nuts, and seeds — offer a wealth of vitamins and minerals, as well as fiber and healthful compounds called phytochemicals (literally “plant chemicals,” natural substances in plants that offer humans a range of health benefits, including antioxidant, anti-inflammatory, and even anticancer activity). At the same time that many plant foods are high in nutrients, they are relatively low in calories. 2. Adequate protein. For a 150 pound person is 60 grams of protein per day. Abundant research shows it’s important to eat enough protein, but there are many ways to get that protein, and some are more healthful than others. People who limit how much meat they eat tend to have lower risks for chronic diseases. Plant protein sources (beans, lentils, soy foods, nuts, seeds) and seafood offer the most health benefits. Getting enough protein, along with physical activity, is important for staying strong, healthy, and independent. 3. Minimally processed foods. A 2019 National Institutes of Health study definitively showed that eating a diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and blood cholesterol. For the healthiest diet, rely as much as possible on whole foods (that is, unprocessed foods, such as broccoli, apples, and almonds) and minimally processed foods (such as plain yogurt, canned tuna, and natural peanut butter). Processing tends to strip away nutrients while adding extra fats, sugars, and sodium, not to mention other chemical additives and preservatives. 4.Hydration Everyone should have one (1) ounce of water per one half (1/2) your body weight DAILY. 5.Limited saturated fats, added sugars, and sodium. The U.S. government’s Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories. The same goes for added sugars (sugars added during processing). If you have a 2,000-calorie-a-day diet, that means that no more than 200 calories a day should come from added sugars. As for sodium, keep it below 2,300 milligrams (mg) per day. The average American consumes more than 3,400 mg per day. IF IT HAS A LABEL READ IT 6. Balance and variety. To meet nutrient needs, it’s important to choose a variety of nutrient-dense foods across and within all food groups. Choosing nutrient-dense foods helps you get the nutrients you need without taking in too many calories. Print and post on the frig and see what changes you can make THIS WEEK! |