Nutrition Month is an important time to raise public awareness about the importance of eating healthily and maintaining an active lifestyle. A healthy and balanced diet is an essential part of a healthy life, but for many people, it can seem intimidating or complicated. In this article, we will introduce you to some simple changes you can make to your diet to make it healthier and more balanced.
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Add vegetables and fruits to every meal
Vegetables and fruits are important sources of nutrients, including vitamins, minerals, and fiber. Try to add vegetables and fruits to every meal to increase your nutrient intake. For example, you can add vegetables to your morning eggs or have fruit for dessert after dinner.
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Choose whole foods rather than processed ones
Processed foods are often high in sugar, salt, and fat, and may be less nutritious than whole foods. Choose whole foods such as vegetables, fruits, nuts and seeds, lean meats, low-fat dairy products, and whole grains. (See the article: Processed foods and the NOVA classification)
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Reduce your sugar intake
Sugar is present in many processed foods, such as sugary drinks, breakfast cereals, and pastries. Reduce your sugar intake by choosing healthier alternatives like fruit, natural yogurts, or nuts and seeds. A tip (which also applies to the next point): before adding certain items to your grocery cart, you can check the nutritional values to see if a less sugary option is available.
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Limit your salt intake
Salt is an essential element of our diet, but excessive consumption can increase the risk of diseases such as high blood pressure. Limit your salt intake by avoiding processed foods high in salt, cooking your meals yourself with herbs and spices, and avoiding adding salt at the table. (See the article: Hypertension: how to control it and the DASH diet)
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Drink enough water
Water is essential for our health and well-being. Drink enough water throughout the day to stay hydrated and maintain your body's optimal functioning. Avoid sugary or fizzy drinks that may contain empty calories and add sugars to your diet. My tip: add a few slices of fruit or herbs to your water to flavor it, in a large bottle that you want to finish during your day. Ex: strawberries, cucumber, mint, or one of my favorite choices, Eat lean proteins
Proteins are essential for the development and maintenance of muscle tissues, but not all protein sources are equal in terms of health. The proteins lean options like fish, chicken, turkey, beans, lentils, and nuts are healthy choices to add to your diet.
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Avoid trans fats
Trans fats are often found in processed foods, such as fried foods, pastries, snacks, and baked goods. They can raise blood cholesterol levels and increase the risk of heart disease. Avoid trans fats by choosing natural, whole foods and avoiding processed foods high in fats. (See the article: Tips to Lower Your Bad Cholesterol Levels)
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Take the time to savor your meals
Eating quickly or without taking the time to savor your food can lead to overeating and difficult digestion. Take the time to enjoy your meals by chewing slowly and appreciating the flavors and textures of the food. This can also help improve your digestion and overall satisfaction with your eating experience.
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Plan your meals in advance
Planning your meals in advance can help you avoid unhealthy food choices, as well as save time and money. Try to plan your meals ahead for the week, and prepare your food in advance to avoid the temptation of ordering fast food or ready-made meals. (See the article: Sunday "Meal Prep" for Healthy Eating) In the end, you will probably see your grocery bill go down as well, because impulse purchases are often more expensive than what is planned in advance on a full stomach!
In the end, Nutrition Month is a important period to raise public awareness about the importance of a healthy and balanced diet. By making a few simple changes to your diet, you can improve your health and well-being in the long term. To learn more about nutrition and healthy eating, consult the resources of the World Health Organization (WHO), the World Food Programme (WFP), or your local doctor or nutritionist.