Include a wide range of foods from all food groups to ensure you get a diverse array of nutrients.
Be mindful of portion sizes to avoid overeating. Use smaller plates to help with portion control.
Aim to fill half your plate with fruits and vegetables. They are rich in vitamins, minerals, fiber, and antioxidants.
Choose whole grains over refined grains for a better source of fiber and nutrients. Examples include whole wheat bread, brown rice, and oats.
Include lean protein sources in your diet. Fish, poultry, lean meats, beans, and tofu are excellent options. Limit red meat consumption and opt for lean cuts.
If you consume dairy, choose low-fat or fat-free options. If you're lactose intolerant or prefer non-dairy alternatives, consider fortified soy, almond, or oat milk.
Include healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in fried and processed foods.
Minimize your intake of foods and beverages high in added sugars, such as sugary drinks and snacks. Opt for natural sugars from fruits when you crave something sweet.
Stay hydrated by drinking plenty of water throughout the day. Limit sugary drinks and excessive caffeine intake.