Most of us, do not know what should eat or not to stay healthy and fit for life-long. Our unhealthy dieting plan can harmful to the body and mind. We believe these five types of food that should be consumed daily in a healthy diet.
Follow this Healthy Eating Plate today:
Vegetables and Fruits
- Plan your meals around veggies and grains (rather than proteins).
- Go for variety and lots of different colours over the course of the week.
- Eat what’s in the season (it is usually cheaper and higher quality).
- Good to know: Fruits are nutritionally pretty much the same as veggies.
- Drink water when you are thirsty.
- Avoid sugary drinks. Juices are sugary too, so limit to one small glass a day.
- If you have dairy, limit to one or two servings a day.
- Use vegetable oils that are liquid at room temperature (canola, olive, peanut, sunflower).
- Avoid trans fats (anything that says “hydrogenated”) and limit other saturated fats like palm, coconut or butter (solid at room temperature).
- Good to know: You no longer need to limit fat to 30 percent of calories.
- You can get enough protein from plant sources like nuts, beans, seeds, and lentils.
- If you are a meat-eater, try to have fish once or twice a week for heart-healthy fats.
- Go easy on red meat (beef, pork, lamb, other mammal meat) and processed meats (hot dogs, bacon, salami, ham), as they are linked to heart disease and cancer.
- Good to know: Many Americans eat more protein than they need.
- Eat whole grains whenever you can (brown rice, whole wheat, oats).
- Whole grains have more complex carbs, , minerals, fiber, and vitamins than refined grains.
- Cut back on sugar and refined grains and flours. These simple carbs are linked to heart disease, weight gain, and diabetes.
- Good to know: More than 90 percent of Americans do not eat enough whole grains.
This Healthy Eating Plate is created by nutrition experts at Harvard School of Public Health