Tips for Healthier Eating

Here are a few evidence-based tips for healthier eating:

1. Eat a diet rich in fruits and vegetables: Fruits and vegetables are packed with essential nutrients and can help to reduce the risk of chronic diseases such as heart disease and cancer. According to the World Health Organization (WHO), adults should aim to consume at least 5 servings of fruits and vegetables per day.
2. Choose whole grains: Whole grains, such as whole wheat, oats, and quinoa, are a good source of fiber and nutrients. They have been linked to a reduced risk of heart disease, type 2 diabetes, and certain types of cancer. The American Heart Association recommends that at least half of the grains you consume be whole grains.
3. Limit intake of added sugars: Consuming large amounts of added sugars can contribute to weight gain and an increased risk of chronic diseases such as heart disease and type 2 diabetes. The American Heart Association recommends that women consume no more than 100 calories (or 6 teaspoons) of added sugars per day, and men consume no more than 150 calories (or 9 teaspoons).
4. Choose lean proteins: Lean proteins, such as chicken, fish, and beans, are a good source of essential amino acids and can help to support muscle mass. They are also generally lower in saturated fat than other protein sources, such as red meat. The WHO recommends that adults consume at least 0.75 grams of protein per kilogram of body weight per day.
5. Limit intake of saturated and trans fats: Saturated and trans fats can raise levels of “bad” LDL cholesterol in the blood, increasing the risk of heart disease. The American Heart Association recommends limiting saturated fat to less than 7% of total daily calories, and avoiding trans fats altogether.
6. Drink plenty of water: Staying hydrated is essential for overall health and can help to support digestion, circulation, and physical performance. The National Academies of Sciences, Engineering, and Medicine recommends that women consume about 2.7 liters (91 ounces) of water per day, and men consume about 3.7 liters (125 ounces).

It’s important to note that these recommendations are general guidelines and may need to be adjusted based on individual needs and circumstances. It’s always a good idea to speak with a healthcare professional or registered dietitian to determine the best dietary approach for you.