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Good nutrition improves overall health and well-being. When you regularly eat healthy foods, you are less likely to have chronic diseases in the long run. A healthy diet also reduces the risk of premature aging and cancer.

If you want to switch to a healthy lifestyle, start small and practice good eating habits one step at a time. Here are nine simple ways to eat healthily.

Eat a balanced diet

A balanced diet should contain a variety of healthy foods. There is no one-size-fits-all superfood that provides all the necessary nutrients you need on a daily basis, so be sure to include adequate amounts of good carbohydrates, protein, dietary fiber, vitamins and minerals to avoid nutritional deficiencies.

Increase dietary fiber intake

It is also good practice to regularly eat whole-grain foods like quinoa, oatmeal and whole-wheat bread. Whole grains are excellent sources of dietary fiber that maintain optimal gut health and prevent digestive disorders. You can also eat fiber-rich starchy vegetables like potatoes, peas and lentils.

Regularly consume fresh produce

Fruits and vegetables provide most of the micronutrients that the body requires. Fruits like berries and citrus fruits also contain immune-boosting antioxidants like vitamins A, C and E. Meanwhile, leafy greens and cruciferous vegetables have anti-inflammatory, antibacterial and antiviral properties that protect against infection and disease. It is recommended to eat at least five portions of a variety of fruits and vegetables every day to lower the risk of disease.

Avoid refined sugar

Sweets and sugary beverages contain lots of refined sugar and artificial sweeteners that can negatively affect glucose levels. Due to high amounts of refined sugar, foods like pastries, white bread and candies have little to no nutritional value at all. Meanwhile, beverages like sodas, energy drinks and processed fruit juices contain high-fructose corn syrup (HFCS), a sweetener linked to Type 2 diabetes and cardiovascular disease. Opt for fruit slices and homemade fruit juices instead.

Avoid commercially processed foods

Commercially processed foods like ham, bacon, sausage, ice cream and margarine are chock-full of unhealthy saturated fats that can increase levels of low-density lipoprotein (LDL) or “bad” cholesterol. To limit your intake, switch to sources of high-quality protein like lean meat, skinless poultry, fish, beans and legumes.

Eat foods that contain unsaturated fats

The body still requires a certain amount and type of fat. Foods like avocados, nuts and fatty fishes are excellent sources of omega-3 fatty acids that support cardiovascular health. Healthy oils like olive oil and coconut oil also provide unsaturated fats.

Cut back on sodium

Commercially processed and prepackaged foods contain unhealthy amounts of sodium that can increase blood pressure and cause kidney stones. Instead, switch to potassium-rich foods, such as bananas, grapefruits and potatoes, that can lower blood pressure.

Eat vitamin D-rich foods

Vitamin D deficiency is one of the most common nutritional deficiencies since many people mistakenly believe that the sun is the only source of vitamin D. But vitamin D can also be found in foods like salmon, beef liver, egg yolks and mushrooms. Eat vitamin D-rich foods to increase calcium absorption and promote blood circulation.

Limit alcohol consumption

Excess alcohol consumption can cause inflammation of the liver that leads to alcoholic fatty liver disease. Too much alcohol can also flood the liver and affect vital brain functions like memory and concentration.

Habits don’t form overnight, so don’t try to do too much at once. Instead, try to incorporate each habit into a daily routine one step at a time so you don’t overwhelm yourself. Plus, don’t forget to enjoy your food – it shouldn’t feel like a chore.

Building habits, or overcoming poor ones, can be tricky and challenging at first. But healthy eating habits are extremely worth it, and you can expect to be well-protected against obesity, metabolic disorders and chronic diseases in the long run.

Sources:

BerkeleyWellness.com

NHS.uk