Aim for a colorful array of fruits and vegetables to ensure a diverse range of nutrients.
Choose whole grains such as brown rice, quinoa, oats, and whole wheat over refined grains for added fiber and nutrients.
Include lean protein sources like poultry, fish, beans, legumes, tofu, and low-fat dairy products.
Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats.
Be mindful of portion sizes to avoid overeating. Use smaller plates and listen to your body's hunger and fullness cues.
Drink plenty of water throughout the day. Limit sugary drinks and alcohol consumption.
Reduce intake of processed and packaged foods, which often contain added sugars, unhealthy fats, and high levels of sodium.
Include a balance of carbohydrates, proteins, and fats in each meal to provide sustained energy.
Enjoy treats and indulgent foods in moderation to maintain a healthy relationship with food.
Eat regular, balanced meals and include healthy snacks to prevent overeating during main meals.