Simple tips to help you eat healthier.
1. Balance food groups.
Fill 50% of your plate with fruits and vegetables. Fill the other 25-30% with whole grains and remaining 20-25% with proteins. Focus on whole fruits and vary your veggies & protein routine for each meal.
2. Control portions sizes.
Use a calorie calculator to understand how many calories are needed daily and from what food groups. Monitor the serving size of each food group. Use visual cues and tools to measure portion sizes such as the Uba Portion Control Tools.
3. Limit processed foods.
Choose foods and beverages with less added sugars, saturated fat, and sodium. Limit added sugars to <50 grams a day, saturated fat to <22 grams a day and sodium to <2,300 milligrams a day. Eat whole, fresh, local and seasonal foods as much as possible.
4. Drink plenty of water.
An average adult should have a daily liquid intake of 2.7 liters a day for women and 3.7 liters a day for men. This includes all types of fluids including water, beverages, and fluids from food. A commonly recommended practice is to drink at least 8 cups of water per day to stay well hydrated.
Guidance above have been summarized based on research from global nutrition organisations including USDA, CDC, NHS, Health Canada, Harvard Health, etc.Sources:
USDA MyPlate Guidelines
NHS Diet Guidelines