Over the years, dietary recommendations have changed and some people may find the rapid changes confusing.
The United States Department of Agriculture has created a simple guide to healthier eating called MyPlate – read more here https://www.choosemyplate.gov/start-simple-myplate.
The dietary guidelines are updated every year. The key recommendations about healthy eating patterns can be found here – https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/key-recommendations/.
Another way to eat healthy is illustrated with the Healthy Eating Plate from Harvard University’s School of Public Health – https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/.
There are benefits to choosing a diet that is full of plant-based foods. In fact, vegetarian diets have been linked to better health – https://newsinhealth.nih.gov/2012/07/digging-vegetarian-diet.
Better nutrition is linked to better health. Listen to a podcast with six simple rules for better eating here – https://www.npr.org/2018/12/12/676170139/6-food-rules-that-could-help-you-live-longer.
- Eat more nuts and seeds
- Eat more fruits and vegetables
- Eat more healthy Omega-3 fats
- Eat less processed meats – these have been linked to colorectal cancer
- Eat less sodium – too much can lead to high blood pressure
- Eat less added sugar – these are empty calories
Eating right is one part of maintaining and improving your physical health – https://www.nih.gov/health-information/physical-wellness-toolkit.
When you are shopping for food, you can make wiser choices by looking at the nutritional label. These labels contain information on the serving size, and the amount of calories and nutrients per serving. It is important to pay attention to the serving size of the food – many people will eat more than one serving at a time, this is called portion size. Portion control is important for sticking to your dietary goals. You may see one of the labels below – some have switched to a newer format.
It is also important to read ingredients lists of the foods. This can give you a clue about whether the product contains some beneficial items like whole grains, or some harmful products like trans fats (these are often labeled as partially hydrogenated fats).
In general, try to have a diet that is adequate and moderate, balanced and nutrient-dense. Stay away from empty calories. As the writer Michael Pollan says, “Eat food. Not too much. Mostly plants.”
What are your favorite ways to improve your diet? Write a comment below.
