Maintaining a healthy diet can feel like an overwhelming – sometimes near impossible! – task. With endless choices, conflicting advice, and the temptation of convenience foods, making the right dietary choices requires knowledge and commitment. To simplify the journey, here’s an A to Z guide to a better diet that will nourish your body, support your health goals, and improve your overall wellness and well-being.
A—Antioxidants Antioxidants are your body’s defence against free radicals, which can cause cellular damage. Foods rich in antioxidants (such as the ever-popular berries, dark, leafy vegetables and greens, and nuts) can help prevent chronic diseases like cancer and heart disease. You should incorporate a variety of colourful fruits and vegetables into your diet to boost your antioxidant intake.
B – Balanced Meals A balanced meal includes all the essential nutrients: proteins, fats, carbohydrates, vitamins, and minerals. Half your plate should be filled with vegetables and fruits, one-quarter with lean protein (fish, chicken, or legumes), and one-quarter with whole grains (like brown rice or quinoa).
C – Calcium Calcium is vital for bone health. Dairy products like milk, cheese, and yoghurt are excellent sources, but if you’re lactose intolerant, opt for calcium-fortified plant-based alternatives or leafy greens like kale and broccoli.
D – Dietary Fibre Fibre aids digestion and keeps you feeling full. Whole grains, vegetables, fruits, and legumes are excellent sources of fibre. A high-fibre diet can help manage weight and lower your cholesterol levels, as well as reduce the risk of developing diabetes and heart disease.
G – Gallstone Surgery: Tips to Avoid Gallstones can develop when your diet is high in fat and cholesterol but low in fibre. To reduce your risk of gallstone surgery, focus on a healthy diet that includes plenty of fruits, whole grains, lean proteins, and vegetables, as a gallstones London expert attests. Avoid crash diets or rapid weight loss, as these can increase the risk of gallstones. If you’re at risk, maintaining a healthy weight and staying hydrated can also help prevent gallstone formation.
I – Iron Iron is crucial for producing red blood cells and transporting oxygen throughout the body. Lean meats, beans, lentils, and spinach are good sources of iron. If you’re vegetarian or vegan, pair iron-rich foods with vitamin C to enhance absorption.
K – Keep Moving While diet is crucial, regular physical activity complements your dietary efforts by helping you maintain a healthy weight, boost your mood, and improve cardiovascular health.
M – Mindful Eating: Mindful eating encourages you to be present during meals and recognise your body’s hunger and fullness cues. This approach can prevent overeating and promote a healthier relationship with food.
P – Portion Control Controlling portion sizes helps prevent overeating and weight gain. Use smaller plates, measure servings, and listen to your body’s hunger signals to manage portion sizes effectively.
Q – Quinoa Quinoa is a nutrient-dense grain that provides protein, fibre, and essential amino acids. It’s a versatile alternative to rice or pasta and can be used in salads, soups, or as a side dish.
S – Superfoods like blueberries, spinach, and salmon contain nutrients and offer significant health benefits. Incorporate a variety of superfoods into your diet to boost your nutrient intake.
Z – Zinc Zinc supports immune function and wound healing. Include zinc-rich foods like lean meats, shellfish, legumes, and seeds in your diet.
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