Our food choices affect our health each day. Good nutrition is a very necessary part of leading a healthy lifestyle. A nutritious, well-balanced diet is the foundation of a healthy living. This is an opportunity to recommit to healthy eating, proper diet, says a registered dietitian with the University of Florida. Popular Healthy diets come and go, but the no-frills, evidence-based guidelines are here to stay. The Secret to Eating a Healthy Diet is in the Basics of managing proper Nutrition. Kaley Mialki, youth programs specialist with the Family Nutrition Program, part of the UF Institute of Food and Agricultural Sciences Extension, said, “Eating well does not have to be complicated.”
A famous dietitian for almost 20 years shared his experience said that I’ve counseled hundreds of people who want to have better relationships with food so they’ll be able to have more control over their eating habits, whether that means learning how to stop eating when they’re full, quitting chronic dieting, letting go of self-sabotaging thoughts and behaviors about food and weight, or learning how to eat more freely and with a proper healthy diet.
The one thing I’ve consistently seen throughout those hours of sitting and speaking with people whose “food issues” run the gamut is that their behaviors, whatever they are, are rarely only about food or even eating. Here are the few guidelines to help you and your family to get back to nutrition basics:
Eat a variety of foods from all food groups. Fill half your plate with fruits and vegetables. Make half your grains whole grains. Choose low-fat and fat-free dairy products. Eat a balanced diet, dilled widerange of protein-rich foods from plant and animal sources. Read the Nutrition Facts label on food packages to choose foods lower in saturated fat, sodium and added sugar. Eat the number of calories that is right for you.
Embrace the power of fruits and vegetables. Eating a diet rich in vegetables and fruits reduces the risk of many chronic diseases, as they are rich in minerals and vitamins, they provide nutrients important for health and maintenance of body Eating more fruits and vegetables often can help make us feel better, Mialki said.
She added “Fruits and vegetables contain nutrients, including vitamins, minerals, and fiber, all of which help keep our bodies working well,” she said. “Vitamins and minerals help keep our skin and eyes healthy, heal wounds, and control our blood pressure. Fiber helps us feel full for longer, maintains normal digestion, helps reduce blood cholesterol and has many other health benefits.”
Adding fruits and vegetables to meals and snacks. Consuming more fruits and vegetables can be a matter of tweaking your eating routine. Add berries or banana slices to cereal, yogurt or oatmeal for breakfast. Include tomatoes, mushrooms or spinach in your omelette. Snack on a piece of fresh fruit or crunchy vegetables and hummus. Swap sandwich bread or tortillas out for lettuce wraps.
Blend fruit and leafy green vegetables — spinach and kale work well together with low-fat yogurt for a flavorful smoothie. Keep fruit and vegetables in sight by placing a bowl of fresh fruit on the counter or placing vegetables in a visible spot in your fridge.
Making delicious desserts using fruits, prunes. Let kids snack on dried fruit like raisins, apricots Have a glass of juice with breakfast. Double the number of vegetables in soups and salad and make it spicy and tasty. Help kids eat better by making it a family affair.
There are many strategies for encouraging children to develop healthy eating habits, Mialki said. Be a role model for kids by making healthy food choices, practicing good mealtime behaviors and being physically active.
Kids do as you do, try to set the best example among them. choose nutritious snacks, and eat with them. Don’t skip meals with children.
Set the menu, meal location and meal time. Let kids decide which foods they want to eat and how much they want to eat from what parents offer. Children may eat better when they feel in control of their food choices.
Allow kids to help with food purchasing and preparation. They may be more likely to eat the foods they helped buy and cook.
Find age-appropriate kitchen tasks for kids, such as washing produce, measuring ingredients or reading recipe instructions.
Keep mealtimes and food choices positive. Encourage positive conversations at the dinner table, eat together as a family, keep the TV off and respect your child’s food preferences.
Food preferences are developed in early childhood. Try to serve different foods on different occasions for a child to accept it.
Make healthy snacks available for children. If you stock the kitchen with healthy things, children will love to eat them. Introduce them to new drinks. Water and milk are the most beneficial drinks for kids.
Get kids involve in planning meals, going grocery shopping and also let them you while preparing food. Teach kids that no foods are off limits, but encourage healthier foods most of the time.
Remind kids that foods like ice cream, French fries, and sugar-sweetened beverages are “sometimes foods,” so we only eat them sometimes. The best way to keep healthy is to enjoy what you are eating and try to follow it. Forcing yourself to eat diet is not beneficial. As said by a dietitian “We used to dismiss low-carb diets as “dangerous.” Now we know that that’s probably not the case, at least for certain populations. Just know this: We’re all different. You do you and find what works. Don’t try to force yourself into eating in a way that’s unsustainable and not enjoyable “