You Are What You Eat. Healthy Eating Tips

Healthy eating revolves around maintaining a balanced diet and opting for healthier choices when preparing meals. Striving for a healthier, fitter body is a goal many share, yet it is easy to slip into unhealthy eating habits.

For our bodies to function optimally, we need to consume nutritious foods. A healthy body is built from quality ingredients, and eating well does not have to be costly or involve meticulously counting calories.

How to Eat Healthy Meals? Make Healthier Choices

Begin with small, manageable changes. Opt for healthier foods over less nutritious ones. As you start to feel the positive effects, the benefits of your healthier choices will become evident.

Stocking your kitchen with nutritious ingredients can facilitate dietary changes. No single food provides all the essential nutrients, so keep in mind the principles of balance, variety, and moderation when shopping for groceries.

Go for a Healthy Balanced Diet Suitable for You

Each person is unique, with different body structures, genetic makeups, metabolic rates, and lifestyle preferences. Tailor your diet to meet your specific needs. Overeating can lead to weight gain and related health issues.

Healthy Eating is Eating with Moderation

Consider the wisdom of the Chinese saying, "qi fen bao, gang gang hao," which means "eat only till you are 70% full." This practice can help save time, money, and maintain health.

Use My Healthy Plate for Portion Size

How much of each food group should you eat? My Healthy Plate, a visual tool designed by the Health Promotion Board (HPB) in Singapore, offers guidance. Key habits include:

• Filling half your plate with fruits and vegetables

• Filling a quarter with wholegrains

• Filling the remaining quarter with protein sources

Healthy Foods to Eat

1. Wholegrains

Carbohydrates provide essential energy for our daily activities. Wholegrain products, like brown rice and wholemeal bread, retain more nutrients compared to refined grains. Other good carb sources include oats, quinoa, lentils, beans, and sweet potatoes.

2. Fruit and Vegetables

Fruits and vegetables are low in fat, calories, and sodium, and packed with essential vitamins, minerals, and fiber. Aim for a colorful variety to gain the unique benefits each offers.

3. Protein

Protein supports growth, repair, and overall health. Include a variety of protein sources in your diet, such as meat, fish, eggs, nuts, seeds, beans, and dairy products like milk and yogurt for calcium.

4. Good Fats and Oils

Fats are necessary for energy storage, protecting organs, and vitamin transportation. Choose healthier unsaturated fats, found in oils like olive or canola, and nuts. Use cooking methods like grilling or steaming to minimize oil usage.

6 Healthy Food Ingredients to Stock at Home

When cooking at home, selecting nutritious ingredients is easier. Here are six versatile options to always have:

1. Eggs - A versatile protein source.

2. Frozen Vegetables - Convenient and nutritious.

3. Frozen Fish - Easy to add to meals.

4. Tinned Fish - Great for pasta or sandwiches.

5. Canned Tomatoes and Pasta Sauces - Boost vegetable intake.

6. Stock Cubes - Quick and easy for soups or stews.

Achieving a balanced, varied, and moderate diet is possible. Start with small changes, like integrating brown rice gradually or switching to healthier cooking oils.

Remember, occasional indulgences are fine. Focus on balance, variety, and moderation, and complement your diet with regular exercise, plenty of water, and a positive attitude for a healthier, fitter you!