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Jan 3, 2024 · A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and strengthening your immune...
- Jillian Kubala, MS, RD
- Fill up on Fiber. Fiber is found in healthy foods including vegetables, fruits, beans and whole grains. Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off (1, 2).
- Ditch Added Sugar. Added sugar, especially from sugary drinks, is a major reason for unhealthy weight gain and health problems like diabetes and heart disease (3, 4).
- Make Room for Healthy Fat. While fat is often the first thing that gets cut when you’re trying to slim down, healthy fats can actually help you reach your weight loss goals.
- Minimize Distractions. While consuming meals in front of your TV or computer may not seem like diet sabotage, eating while distracted may cause you to consume more calories and gain weight (7).
- Include protein with every meal. Including some protein with every meal can help balance blood sugar. Some studies suggest higher protein diets can be beneficial for type 2 diabetes.
- Eat oily fish. According to research, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development.
- Eat whole grains. The American Heart Association (AHA) recommend people eat whole grains rather than refined grains. Whole grains contain nutrients such as B vitamins, iron, and fiber.
- Eat a rainbow. The saying ‘eat a rainbow’ helps remind people to eat different colored fruits and vegetables. Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficial to health, for example, carotenoids and anthocyanins.
- Limit sugary drinks. Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1). Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2).
- Eat nuts and seeds. Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6, 7).
- Avoid ultra-processed foods. Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10).
- Don’t fear coffee. Despite some controversy over it, coffee is loaded with health benefits. It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16, 17, 18, 19).
$18.00. . Print & eBook Download. $29.00. Add To Cart. A Guide to Healthy Eating: Strategies, tips, and recipes to help you make better food choices. Eat real food. That’s the essence of today’s nutrition message. Our knowledge of nutrition has come full circle, back to eating food that is as close as possible to the way nature made it.
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Aug 7, 2023 · A healthy diet can help reduce the risk of some health conditions. Picking up some beneficial habits now might help avoid having to make abrupt changes later.
Apr 29, 2020 · Key facts. A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer. Unhealthy diet and lack of physical activity are leading global risks to health.
