What can you eat or not eat to be in good health?
Maintaining good health involves a balanced diet that
includes a variety of nutrient-dense foods while avoiding or limiting foods
that can negatively affect your health. Here's a general guide:
What to Eat for Good Health
Fruits and Vegetables
Aim for a variety of colors and types.
Examples: Leafy greens (spinach, kale), berries, citrus
fruits, carrots, broccoli.
Whole Grains
Choose whole grains over refined grains.
Examples: Brown rice, quinoa, oats, whole-grain bread.
Healthy Proteins
Prioritize lean and plant-based proteins.
Examples: Fish, chicken, eggs, legumes, nuts, seeds, tofu.
Healthy Fats
Include unsaturated fats while limiting saturated and trans
fats.
Examples: Olive oil, avocado, nuts, fatty fish (salmon,
mackerel).
Dairy or Alternatives
Opt for low-fat or non-dairy fortified options.
Examples: Yogurt, milk, almond milk, soy milk.
Hydration
Drink plenty of water throughout the day.
Herbal teas or infused water are good alternatives.
Herbs and Spices
Examples: Turmeric, ginger, cinnamon, garlic.
What to Limit or Avoid
Added Sugars
Reduce sugary drinks, candies, pastries, and processed
foods.
Check labels for hidden sugars.
Saturated and Trans Fats
Limit fried foods, margarine, and processed snacks.
Choose healthier fat sources.
Refined Carbohydrates
Avoid white bread, white pasta, and pastries.
Swap with whole-grain versions.
Excessive Salt
Reduce intake of salty snacks, canned foods, and processed
meals.
Use herbs and spices for flavor.
Highly Processed Foods
Limit foods with long ingredient lists or artificial
additives.
Excessive Alcohol
Consume alcohol in moderation or avoid it.
Additional Tips:
Portion Control: Eating in moderation helps prevent
overeating.
Mindful Eating: Pay attention to your hunger and fullness
cues.
Consistency: Focus on sustainable habits rather than
short-term diets.
Variety: Rotate your foods to ensure a wide range of nutrients.
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