Eat a Balanced Diet: Include a variety of foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, in your daily meals.
Portion Control: Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated. Limit sugary drinks and opt for water, herbal tea, or infused water instead.
Eat Mindfully: Practice mindful eating by slowing down, savoring each bite, and paying attention to hunger and fullness signals. Avoid distractions like screens while eating.
Include Fiber-Rich Foods: Incorporate fiber-rich foods such as fruits, vegetables, whole grains, beans, and legumes into your diet to support digestion and promote feelings of fullness.
Limit Processed Foods: Minimize your intake of processed and refined foods high in added sugars, unhealthy fats, and sodium. Opt for whole, minimally processed foods whenever possible.
Choose Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish in your diet to support heart health and brain function.
Moderate Sugar Intake: Limit consumption of foods and beverages high in added sugars, such as sweets, sugary drinks, and desserts. Choose naturally sweet options like fruits instead.
Prioritize Protein: Include lean sources of protein such as poultry, fish, tofu, beans, lentils, and low-fat dairy in your meals to support muscle growth, repair, and overall health.
Plan and Prepare Meals: Plan and prepare meals ahead of time to make healthier choices easier. Batch cook, pack lunches, and have healthy snacks on hand to avoid relying on convenience foods.
