Eating a healthy, balanced diet is one of the most important things you can do for your body. Not only does it provide the essential nutrients and energy your body needs to function properly, but it can also reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. However, with so many conflicting nutrition advice and fad diets out there, it can be challenging to know what to eat for optimal health. Here are some tips on how to make smart food choices and fuel your body:
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Prioritize whole, nutrient-dense foods: Instead of focusing on counting calories or cutting out entire food groups, aim to eat a variety of whole, minimally processed foods that provide a range of essential nutrients such as vitamins, minerals, fiber, and healthy fats. This includes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats from sources like nuts, seeds, and avocados.
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Pay attention to portion sizes: Even healthy foods can contribute to weight gain if you eat too much of them. Use portion control methods such as measuring cups, food scales, and visual cues like the palm of your hand to help you eat appropriate amounts.
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Listen to your hunger and fullness cues: Eating when you are hungry and stopping when you are full is a fundamental principle of intuitive eating. Pay attention to your body's signals of hunger and fullness and avoid eating when you are not hungry or when you are overly full.
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Avoid highly processed and ultra-processed foods: Highly processed and ultra-processed foods such as sugary drinks, fast food, and packaged snacks are often high in calories, unhealthy fats, added sugars, and sodium. These foods can increase the risk of chronic diseases and should be limited in your diet.
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Hydrate with water: Drinking enough water is crucial for good health, as it helps regulate body temperature, transport nutrients, and remove waste from the body. Aim to drink at least eight cups of water per day and limit sugary drinks like soda and juice.
By making smart food choices and fuelling your body with nutritious foods, you can support your health and well-being. Remember, a healthy diet is not about perfection but rather consistency and balance over time. Start by making small, sustainable changes to your eating habits and gradually build on them to create a healthy and enjoyable way of eating.