Diet-Friendly Nutrients

A healthy diet includes a mix of whole foods, fruits and vegetables, grains and protein. It also limits salt and sugars.

Stock your fridge and cupboards with nutritious meals that are quick and easy to prepare. Examples include soups, casseroles and pasta dishes made with beans or lentils. Keep leafy greens such as arugula, 곱창전골밀키트 spinach and bok choy on hand for low-calorie salads.

1. Eat a variety of foods.

A healthy diet consists of foods that provide a range of nutrients, which helps keep your body strong and reduces your risk for certain diseases. Foods that are diet-friendly are low in sugar, salt, saturated fat and trans fats and contain plenty of vitamins and minerals.

You can boost your nutrient intake by adding different types of fruits, vegetables and whole grains to your meals and snacks. For example, a salad with arugula instead of spinach or a bowl of oatmeal for breakfast provides more variety and tastes good too.

Try eating seasonal foods to support local farming and enjoy fresh, flavorful produce at its peak. It’s also a great idea to include foods from a number of cuisines. This adds excitement to your diet and can help you discover new favorites.

2. Eat less saturated fat.

Fat is an important nutrient, but saturated fats (found in fatty meat, full-fat dairy products, butter and coconut oil) should be limited. It is also a good idea to eliminate trans fats from your diet. Instead, choose unsaturated fats such as olive oil, avocados and oils made from sunflower, soy or canola. Choose leaner cuts of meat and trim visible fat before cooking. Try to avoid cured deli meats such as salami, pepperoni and bologna.

Recent research has begun to clarify the complex connection between saturated fat and heart disease. In general, most health organizations recommend that you limit saturated fat to 10% or less of your daily calories. This can be accomplished by choosing skinless poultry, nonfat or low-fat milk and yogurt, and by removing fatty foods from your diet.

3. Eat more fiber.

Fiber might not be the first nutrient that comes to mind when you scan food labels, but it’s important. Ideally, you should aim for 25 to 35 grams of fiber daily. Fill up on whole grains, fruits, vegetables, legumes and nuts to meet this goal.

A high-fiber diet naturally scrubs the gastrointestinal tract, helping eliminate toxins and chemicals, like excess estrogen and unhealthy fats. And, according to research, people who eat the most fiber are 15% to 30% less likely to die from heart-related problems than those who eat the least. Fiber also helps lower cholesterol. Look for both soluble and insoluble fiber in foods such as oatmeal, brown rice, beans, nuts, fruits and vegetables.

4. Eat less salt.

Salt is a common food additive, but it’s important to cut back on how much you use at the table and when cooking. Try using other seasonings such as garlic or chilli, and lemon or lime juice to give foods a fresh flavour without the salt.

Eating less salt can help reduce the risk of high blood pressure (hypertension). It can also reduce the likelihood of having a stroke or developing vascular dementia, which is caused by a blockage in a blood vessel and affects the brain.

You can find out how much sodium is in the foods you eat by checking the label on packaging and choosing lower-sodium products. Gradually reducing the amount of salt you eat will help you get used to it, so you won’t need as much.

5. Eat less sugar.

Sugar is a major contributor to weight gain, high blood pressure and heart disease. In addition, sugar can negatively impact psychological health, leading to depression and anxiety.

A good place to start is eliminating sweetened beverages. Many sodas, energy and sports drinks, flavored lattes and many bottled teas and coffees are loaded with added sugar. Try replacing them with water, 100% juice or non-caloric alternatives.

You may be surprised to learn that added sugar is found in not just desserts and candy, but also savory foods like breads, canned fruits and vegetables, frozen and jarred sauces, breakfast cereals and granola bars. Be sure to read food labels and check ingredients for hidden sugars, which can also be disguised as fructose, maltose, molasses or other syrups.