Eating Healthy For A Balanced Weight

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Eating healthy is a way of eating that improves your health and helps prevent disease. It means choosing different types of healthy food from all of the food groups (fruits, vegetables, grains, dairy, and proteins), most of the time, in the correct amounts for you. It also means avoiding foods with added sugar, sodium (salt), and saturated and trans fats. Healthy eating also means getting nutrients primarily from food rather than from vitamins or other supplements. Some women might need supplements at certain times in life like before or during pregnancy. But most women, most of the time, should get their essential nutrients from what they eat and drink.

What you eat and drink is influenced by area, availability, budget, culture and background, and your personal preferences. Focusing on the choices you can control will help you make small changes in your daily life to eat healthier.

What Does Eating Healthy Look Like?

A healthy plan that helps manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.

Baked vegetables, avocado, tofu and buckwheat buddha bowl. Vegan lunch salad with kale, baked sweet potato, tofu, buckwheat and avocado in a white bowl. Vegan concept.

According to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

Does Eating Healthy Include a Specific Diet or Type of Food?

There is no one special ingredient or Nutrient that will make you healthy and cure illness. One of the keys to healthy eating is your overall pattern of eating. You don’t have to spend a lot of money, follow a very strict diet, or eat only specific types of food to eat healthy. It is not about skipping meals or certain nutrients and not limited to certain types of food, like organic, gluten-free, or enriched food. You also do not have to stop eating all of your favorite foods. You can eat a variety of foods, including less healthy favorites, as long as you don’t eat them all the time and keep the amount small.

Healthy Eating Helps –

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  • Your body and brain get the energy you need to think and be physically active
  • Your body gets the essential vitamins and minerals you need to stay alive and healthy. For example, your body needs iron to help deliver oxygen to all of your muscles and organs. Vitamin C helps your body make new skin cells and collagen. Vitamin A helps improve vision.
  • You reach and maintain a healthy weight
  • Lower your risks of diseases, such as heart disease and diabetes

In short, what you eat and drink becomes the building blocks for all of the cells in your body. Over time, your food and drink choices make a difference in your health.

Sources :

Dietary Guidelines for Americans, 2020-2025, 9th Edition. (2020).

Skerrett, P. J., & Willett, W. C. (2010). Essentials of Healthy Eating: A Guide. Journal of Midwifery & Women’s Health, 55(6), 492–501.

Author: Pallabi Sinha

I am a Nutritionist with 6 years of expertise in the field. I have a knack of convincing people to switch to a healthier lifestyle.

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