Want to feel better by eating better? You’re in the right spot! Our latest article shares 10 easy tips for a healthier diet. These tips will help you eat more nutrients and make better food choices. You’ll learn how to improve your health, one tasty bite at a time.
Key Takeaways
- Adjust your eating patterns to increase intake of fiber, calcium, vitamin D, and potassium1
- Consume less added sugar, saturated fat, and sodium1
- Incorporate a variety of nutrient-dense foods like fruits, vegetables, and whole grains
- Make mindful swaps to limit added sugars and unhealthy fats
- Discover easy ways to boost your protein intake for feelings of fullness
Increase Fiber Intake
Fiber is key for good health. It keeps your digestive system working right. It also helps you feel full and can control blood sugar and cholesterol2. To get more fiber, eat more whole grains, fruits, and vegetables.
- Try fiber-rich snacks like raw carrots and celery3.
- Begin your day with whole grain cereal like oatmeal2.
- Add beans or lentils to your salads for extra fiber4.
The goal is to eat 25 to 30 grams of fiber daily. But most Americans only get 15 grams23. Eating more high-fiber foods can help you reach this goal and enjoy fiber’s benefits.
“Soluble fiber can help lower blood cholesterol and glucose levels, while insoluble fiber promotes the movement of material through the digestive system.”4
Don’t add too much fiber at once. Too much can cause gas, bloating, and cramps4. Drink lots of water with your fiber-rich foods to help it work well4.
Boost Calcium and Vitamin D
Keeping your bones strong is key to feeling good. Calcium and vitamin D are two important nutrients for this5. The amount you need changes with age and gender5.
There are many foods rich in these nutrients6. Wild-caught salmon, fortified milk, and dairy are great for vitamin D5. Leafy greens, canned fish with bones, and dairy are full of calcium5.
If you’re vegan, don’t worry. You can get vitamin D from fortified plant-based milk and cereals5. For calcium, try fortified plant-based milk, tofu, and some fruits and veggies6.
Eating these foods can help you get enough calcium and vitamin D5. This is good for your bones and health5. Always talk to a doctor before taking supplements6.
Add More Potassium
Potassium is key for our kidneys, heart, muscles, and nerves7. Sadly, most Americans get only half the potassium they need7. Eating more foods rich in potassium can lower blood pressure and cut down on heart disease and stroke risks7.
We need 4,700 milligrams of potassium each day, but most of us don’t get it7. To get enough, we should eat more foods packed with potassium. These include:
- Beet greens, which have820% of the Daily Value (DV) for potassium in just 1 cup
- Lima beans, giving815% of the DV for potassium in a 1-cup serving
- Swiss chard, offering820% of the DV for potassium in 1 cup
- Prune juice and pomegranate juice, which are also great for potassium
- Bananas, with811% of the DV for potassium in a medium-sized fruit
- Dairy products, like reduced-fat milk, which has810% of the DV for potassium in 1 cup
By adding these fruits, vegetables, and dairy to our meals and snacks, we help our bodies get the potassium they need for health78.
“Sufficient potassium intake is essential for maintaining healthy blood pressure, muscle and nerve function, and overall kidney and heart health.”
Limit Added Sugars
Too much added sugar can harm our health. It can lead to weight gain, obesity, type 2 diabetes, and heart disease9. Added sugars are not the same as natural sugars in fruits and milk. They are added during food processing or preparation. Sources include table sugar, maple syrup, honey, and sugary drinks10.
Reducing Added Sugars
To cut down on added sugars, choose water over sweet drinks. Add fruit to cereal or yogurt for sweetness. Always check nutrition labels for foods with less added sugar9. The Dietary Guidelines for Americans 2020-2025 suggest eating less than 10% of daily calories from added sugars. This means no more than 200 calories or 12 teaspoons of sugar in a 2,000-calorie diet9.
The average American eats about 270 calories of added sugars daily. This is around 17 teaspoons910. Sugar-sweetened beverages are a big source of added sugars in our diet9. To reduce intake, find smart substitutions and read food labels well. Limit sweets to occasional treats9.
“Reducing added sugars in our diet is an important step towards better weight management, diabetes prevention, and heart health.”
The 2015-2020 Dietary Guidelines for Americans also suggest limiting added sugars to 10% of daily calories. This is 200 calories or about 12 teaspoons for a 2,000 calorie diet10. But, the average American eats 270 calories of added sugars daily. This is about 17 teaspoons of sugar10. Almost half of added sugars in Americans’ diets come from drinks like sodas and fruit drinks10.
Being aware of added sugars in our food and drinks is key. For example, 1 tablespoon of tomato ketchup has 12 calories of added sugars. 1 bottle of sports drink (20 ounces) has 122 calories of added sugars. And 1 can of regular soda (12 fluid ounces) has 126 calories of added sugars10. By reading labels and making smart choices, we can lower our added sugar intake and improve our health10.
Most Americans eat 55–92 grams of added sugar daily. This is 13–22 teaspoons of table sugar, or 12–16% of daily calories11. The Dietary Guidelines for Americans recommend less than 10% of daily calories from added sugars. The World Health Organization suggests even less, less than 5%, for the best health11. By eating whole, nutrient-dense foods and avoiding processed items, we can cut down on added sugar. This supports our weight management, diabetes prevention, and heart health goals11.
Replace Saturated Fats
Starting a heart-healthy lifestyle means choosing the right fats. Saturated fats are found in fatty meats, whole milk, and full-fat cheese. They can harm your heart12. But, unsaturated fats are better for you13.
Use plant-based oils like canola, olive, or sunflower oil for cooking13. Choose low-fat or fat-free dairy products over full-fat ones12. Add more beans, seafood, and nuts to your meals for unsaturated fats13.
“Research has shown that swapping out saturated fats with unsaturated fats, especially polyunsaturated fats, has a positive impact on heart health.”13
Be careful of hidden saturated fats in creamy sauces or fried dishes when eating out. Choose tomato-based or dry curry dishes to cut down on saturated fats12. At home, use reduced-fat spreads and skimmed milk to lower saturated fats in your meals12.
By making these simple changes, you can eat well and keep your heart healthy. A little care in choosing fats can make a big difference13.
Cut Back on Sodium
Too much sodium can make your blood pressure go up. It also raises your risk of heart disease and stroke14. Most sodium comes from foods we buy, like packaged and restaurant meals14. Here are some easy ways to cut down on sodium:
- Use herbs, spices, and lemon juice to add flavor instead of salt.
- Try to eat less of foods high in sodium14. For example, fresh meats have little sodium. But, a rotisserie chicken can have a lot14.
- Choose low-sodium canned goods when you can. Rinsing canned items can cut sodium by 40%14.
- Eat more high-potassium foods like sweet potatoes and bananas. They can help balance out sodium and lower blood pressure15.
- When eating out, look for foods with less sodium. Restaurants with 20 or more locations must tell you sodium levels if you ask14.
Cooking at home with fresh ingredients can also lower your sodium intake15. Talking to health experts about sodium can help keep your heart healthy15.
“Cutting down on sodium and increasing potassium, magnesium, and calcium intake is beneficial for heart health.”
Aim for a Variety of Colors
Eating a colorful plate of fruits and veggies is great. It helps you get lots of vitamins, minerals, fiber, and phytochemicals. These foods boost your immune system and lower disease risks16.
Try adding a rainbow of produce to your meals. You can add diced peppers, broccoli, or onions. Or top yogurt with your favorite fruit17.
Different colored foods give you lots of vitamins, minerals, and phytochemicals for better health16. For example, red foods like tomatoes have lycopene. This helps fight inflammation and may lower disease risks16.
Orange and yellow foods like carrots are good for your heart. They might also lower cancer risks16. Green veggies like spinach have chlorophyll. This helps fight inflammation and may reduce cancer and heart disease risks16.
Blue and purple foods like blueberries have anthocyanins. These help fight inflammation and may reduce neurological and cancer risks16. Dark red foods like beets have betalains. They offer anti-inflammatory benefits and may help lower blood pressure16.
White and brown foods like garlic have compounds that may fight cancer and improve heart health16.
When eating the rainbow, aim for two to three colors at meals and snacks16.
“Virtually all studies indicate benefits from regularly consuming colorful fruits and vegetables with minimal drawbacks.” –16
The food pyramid says we should eat up to nine servings of vegetables and fruits daily17. Dietitian Jennifer Ventrelle suggests filling most of your plate with vegetables17.
In 2015, the CDC found only 13.1% of adults met fruit intake goals. And 8.9% met vegetable goals18. A 2009 report showed most people didn’t get enough phytonutrients18.
Healthy Eating Tips
Adding healthy eating habits to your daily life can greatly improve your health. There are many general tips that help you eat well. These include meal planning and grocery shopping with a list to avoid buying things you don’t need. Also, eating from smaller plates helps with portion control. And, slowing down during meals lets your body feel full. Lastly, cooking more meals at home with whole ingredients is key19.
These habits make healthy eating easier and more fun over time. Meal planning and grocery shopping with a list help you stay on track. Portion control is also crucial, and using smaller plates can help you eat less19.
Also, eating slowly and being mindful during meals helps you know when you’re full. And, cooking at home more often lets you control what you eat. This way, you can eat more whole, unprocessed foods20.
Adding these healthy habits to your daily life can greatly improve your well-being. It makes your journey to a balanced and nutritious lifestyle more enjoyable. Remember, small changes can lead to big results for your health and happiness1920.
“The journey of a thousand miles begins with a single step.” – Lao Tzu
Increase Protein Intake
Adding more protein to your diet can greatly benefit your health. Protein helps keep muscles strong, controls hunger, and may speed up your metabolism21. The Dietary Guidelines for Americans 2020–2025 suggest that women need at least 46 grams of protein a day. Men should aim for 56 grams21.
Eating more protein can lower the risk of many health problems. These include type 2 diabetes, heart disease, obesity, and more21.
We have many protein sources to pick from. Dairy, nuts, eggs, lean meats, seafood, and plant-based proteins like beans are great options22. To find out how much protein you need, multiply your weight in pounds by 0.36 or use a protein calculator22. For example, someone who weighs 145 pounds should aim for about 52 grams of protein daily22.
Eating protein-rich foods at every meal and snack helps meet your daily needs. Aim for 25-30 grams of protein at meals and 10-15 grams in snacks22. The body can only absorb about 30 grams of protein at a time. This shows why spreading out your protein intake is key22.
Choosing from dairy, nuts, eggs, lean meats, seafood, or plant-based proteins can change your health for the better. By making protein-rich foods a staple in your diet, you’ll feel fuller, support muscle health, and possibly boost your metabolism2122.
Conclusion
Starting healthy eating habits can change our life for the better. By following the 10 easy tips in this article, we can choose nutrient-dense foods. This helps us get a balanced diet and improve our lifestyle23.
We should eat more fiber, calcium, vitamin D, potassium, and protein. But, we should also cut down on added sugars, saturated fats, and sodium23.
With a bit of planning and mindful eating, we can enjoy tasty, nutrient-dense meals. These meals support our health and make us feel great24.
By making healthy eating habits a key part of our lives, we can lower our risk of serious health problems. These include heart disease, obesity, and type 2 diabetes. This way, we can boost our overall well-being23.
The journey to a healthier, happier you begins with small, lasting changes. Follow the 10 tips in this article. Start a balanced diet journey that will feed your body and mind for years25.
FAQ
What are the key nutrients to focus on for a balanced diet?
Focus on fiber, calcium, vitamin D, and potassium. Limit added sugars, saturated fats, and sodium.
How can I increase my fiber intake?
Eat more fruits, veggies, whole grains, legumes, nuts, and seeds. Try raw veggies, whole grain cereals, and beans in salads.
What are good sources of calcium and vitamin D?
Dairy, leafy greens, and fish with bones are rich in calcium. Dairy, soy drinks, and orange juice are good for vitamin D.
Why is potassium important, and what foods are high in potassium?
Potassium helps your kidneys, heart, muscles, and nerves work right. Eat beet greens, lima beans, Swiss chard, and prune juice. Also, bananas and dairy products are good sources.
How can I limit my intake of added sugars?
Choose water over sugary drinks. Add fruit to cereal or yogurt for sweetness. Read labels to find foods with less added sugar.
What are some healthy alternatives to saturated fats?
Use canola, olive, or sunflower oil for cooking. Choose low-fat dairy and add more beans, seafood, and nuts to your meals.
How can I cut back on sodium?
Use herbs, spices, and lemon juice for flavor instead of salt. Limit processed foods and choose low-sodium options when you can.
Why is it important to eat a variety of colorful fruits and vegetables?
Eating different colors ensures you get many vitamins, minerals, and fiber. This helps your immune system and reduces disease risk.
What are some general healthy eating practices to incorporate?
Plan meals and shop with a list. Eat from smaller plates and slow down during meals. Cook at home with whole ingredients.
How can increasing protein intake benefit my health?
More protein makes you feel full longer and helps muscles. It can also boost your metabolism. Good sources include dairy, nuts, eggs, lean meats, seafood, and plant-based options like beans and lentils.
Source Links
- Healthy Eating Tips
- Increasing Fiber Intake
- 16 Easy Ways to Eat More Fiber
- How to add more fiber to your diet
- Calcium and Vitamin D: Top Food Sources
- Increase Calcium and Vitamin D in Your Diet
- Which Foods are Rich in Potassium?
- Potassium Rich Foods: 18 Foods High in Potassium
- 4 tips to reduce added sugar in your diet and the health risks if you don’t
- Cut Down on Added Sugars
- 13 Simple Ways to Stop Eating Lots of Sugar
- How to eat less saturated fat – NHS
- 8 Easy Ways to Replace Saturated Fats with Unsaturated Fats – California Walnuts
- How to Reduce Sodium in Your Diet
- Halt the Salt: 5 Ways to Cut Down on Sodium and Improve Your Heart Health
- How to Eat the Rainbow: Tips for a Colorful Diet
- Eat a Colorful Diet
- Eat the Rainbow: Why Is it Important to Eat a Colorful Variety of Fruits and Vegetables?
- 8 tips for healthy eating
- 30 Tips to Help Your Family Eat Better
- 15 Easy Ways to Increase Your Protein Intake
- 7 easy ways to up your protein intake
- Benefits of eating healthy: Heart health, better mood, and more
- Healthy Eating 101: Nutrients, Macros, Tips, and More
- Keep Active & Eat Healthy to Improve Well-being & Feel Great – NIDDK
