Eating a healthy diet is one of the most important things you can do to keep your body strong and prevent illness. Here’s what it involves:
✅ What to Include in Your Daily Meals
Fruits and Vegetables (Colorful and Fresh)
Try to eat at least 5 servings of fruits and vegetables every day.
They are rich in vitamins, minerals, antioxidants, and fiber.
Examples: Apples, bananas, carrots, spinach, tomatoes, berries.
Whole Grains
Choose whole grains instead of refined grains (like white bread or white rice).
Whole grains have more fiber, which helps digestion and keeps you full.
Examples: Brown rice, oats, whole wheat bread, quinoa.
Lean Proteins
Protein helps build and repair muscles and keeps you energized.
Choose lean sources like:
Chicken, turkey, fish, eggs
Plant-based options like beans, lentils, tofu, and nuts.
Healthy Fats
Your body needs fat—but the right kind.
Focus on unsaturated fats found in:
Olive oil, avocados, nuts, seeds, and fatty fish like salmon.
Avoid too much saturated fat (found in butter, red meat) and trans fats (found in fried foods and many packaged snacks).
Plenty of Water
Aim to drink at least 8 glasses (2–3 liters) of water daily.
Water helps with digestion, body temperature, and removing waste.
Reduce sugary drinks like soda and sweetened juices.
❌ What to Limit or Avoid
Sugary foods and drinks: Cakes, candies, soda—they lead to weight gain, diabetes, and tooth decay.
Salty foods: Too much salt can increase blood pressure.
Fried and processed foods: Chips, fast food, and packaged snacks often contain unhealthy fats and chemicals.
Alcohol (if consumed): Keep it minimal or avoid it altogether.
🧠 Quick Tips for Healthy Eating Habits
Don’t skip meals—especially breakfast.
Eat smaller portions and stop eating when you’re full.
Cook more at home so you can control the ingredients.
Read food labels to avoid hidden sugars, salt, and unhealthy fats.
