Healthy diet involves consuming a variety of foods that provide the nutrients your body needs to function properly. These include carbohydrates, proteins, fats, vitamins, minerals, fibre, and water. also means avoiding or limiting foods that are high in added sugars, salt, saturated fats, trans fats, and processed ingredients. These foods can contribute to weight gain, inflammation, high blood pressure, high cholesterol, diabetes, heart disease, and some cancers.

8 Tips for Healthy Diet

1. Eat more fruits and vegetables. They are rich in antioxidants, phytochemicals, fibre, and water that can protect your cells from damage, lower your risk of chronic diseases, and keep you hydrated and full.
2. Eat more whole grains. They are sources of complex carbohydrates that provide energy and fibre that can lower your blood sugar and cholesterol levels, prevent constipation, and feed your gut bacteria.
3. Eat more lean proteins. They are essential for building and repairing your muscles, bones, skin, hair, nails, hormones, enzymes, and antibodies. They also help you feel satisfied and prevent muscle loss. Examples of lean proteins are poultry, fish, eggs, beans, lentils, tofu, nuts, seeds, and low-fat dairy products.
4. Eat more healthy fats. They are important for your brain function, nerve transmission, cell membrane structure, hormone production, skin health, and absorption of fat-soluble vitamins (A, D, E, K). They also help you feel full and reduce inflammation. Examples of healthy fats are olive oil, avocado oil, canola oil, flaxseed oil, walnuts, almonds, chia seeds, flax seeds, hemp seeds, avocado, fatty fish (such as salmon, mackerel, sardines, herring), and olives.
5. Eat less added sugars. They are empty calories that can spike your blood sugar levels, cause cravings, and increase your risk of obesity, type 2 diabetes, heart disease, and dental problems. Added sugars are found in sodas, candy, cookies, cakes, pastries, ice cream, chocolate, jams, syrups, and some sauces and dressings. They are also hidden in some processed foods such as breads, cereals, yogurts, granola bars, and fruit juices. Look for ingredients such as sucrose, glucose, fructose, dextrose, maltose, lactose, corn syrup, high fructose corn syrup, honey, agave nectar, maple syrup, molasses, and brown sugar on food labels.
6. Eat less salt. Too much salt can raise your blood pressure and increase your risk of stroke and kidney disease. Salt is found in many processed foods such as canned soups and vegetables, deli meats, cheeses, snacks, sauces and dressings. The recommended daily intake of salt for adults is no more than 2300 mg or about one teaspoon. To reduce your salt intake, you can use herbs spices, lemon juice, vinegar or garlic to flavour your food instead of salt. You can also rinse canned foods to remove some of the salt or choose low-sodium or no-salt-added versions of products.
7. Eat less saturated fats and trans fats. They can raise your bad cholesterol (LDL) and lower your good cholesterol (HDL) which can increase your risk of heart disease and stroke. Saturated fats are found in animal products such as fatty meats, poultry skin, butter, cream, cheese and lard. Trans fats are found in partially hydrogenated oils that are used in some kinds of margarine, shortenings, baked products, fried products and snack foods. The recommended daily intake of saturated fats for adults is no more than 10% of total calories or about 22 grams for a 2000-calorie diet. The recommended daily intake of trans fats for adults is no more than 2 grams. To reduce your intake of saturated fats and trans fats, you can choose lean cuts of meat, remove visible fat and skin, use low-fat or non-fat dairy products, use vegetable oils instead of butter or lard, avoid deep-fried foods and limit your consumption of baked products and snack foods that contain partially hydrogenated oils.
8. Eat in moderation. Eating too much or too little can have negative effects on your health and weight. Eating too much can lead to overeating, weight gain and obesity which can increase your risk of chronic diseases such as diabetes, heart disease and some cancers. Eating too little can lead to undernutrition weight loss and muscle loss which can weaken your immune system increase your risk of infections and impair your physical and mental performance. To eat in moderation, you can follow these tips:
   • Use smaller plates and bowls to control your portion sizes.
   • Fill half of your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean proteins.
   • Drink water before and during your meals to help you feel full and hydrated.
   • Chew your food slowly and savour the flavours. This can help you enjoy your food more and prevent overeating.
   • Stop eating when you are no longer hungry, not when you are full. Listen to your body’s signals of satiety and hunger.
   • Avoid distractions such as TV, phone, or computer while eating. They can make you eat more than you need or want.
   • Limit your intake of alcohol. Alcohol is high in calories and can impair your judgment and appetite regulation. It can also interfere with your liver function, sleep quality, and mood. The recommended daily intake of alcohol for adults is no more than one drink for women and two drinks for men. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.

Living well through healthy diet is not only possible but also enjoyable and rewarding. By following the simple tips mentioned above, you can improve your health and well-being. A balanced diet can also help you prevent or manage conditions such as high blood pressure, diabetes and heart disease. Remember, eating well does not mean depriving yourself of the foods you love, but rather making smart choices that suit your lifestyle and taste buds.