Nutrition and Eating Habits

Balanced Diet: Prioritize a diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats.

Portion Control: Be mindful of serving sizes, especially with calorie-dense foods.

Limit Processed Foods: Avoid foods high in added sugars, refined carbs, and unhealthy fats.

Regular Meal Timing: Eat meals at regular times and avoid late-night snacking to support metabolic stability.

Stay Hydrated: Drink plenty of water throughout the day, as thirst can sometimes be mistaken for hunger.

2. Physical Activity

Exercise Regularly: Aim for at least 150 minutes of moderate-intensity aerobic activity per…

Good nutrition is essential for maintaining health, preventing chronic diseases, and achieving a balanced lifestyle. Here are the fundamentals of a nutritious diet:

Macronutrients

Balance of Carbs, Proteins, and Fats

Carbohydrates: Opt for complex carbs like whole grains (brown rice, quinoa, oats), vegetables, and fruits that provide fiber and sustained energy.

  • Proteins: Include a mix of lean proteins such as poultry, fish, eggs, legumes, nuts, and seeds, which are essential for muscle repair, immune function, and satiety.
  • Fats: Focus on healthy fats from sources like olive oil, avocados, nuts, seeds, and fatty fish (salmon, trout) which support brain health, hormone regulation, and nutrient absorption.

2. Micronutrients: Vitamins and Minerals

Vitamins: Ensure a variety of vitamins through a diverse diet. For example, Vitamin C from citrus fruits, Vitamin A from leafy greens, and B vitamins from whole grains and legumes.

  • Minerals: Important minerals include calcium (dairy, fortified plant milk, leafy greens), iron (meat, beans, fortified cereals), and magnesium (nuts, seeds, leafy greens) to support bone health, energy, and muscle function.

3. Fiber-Rich Foods

Fiber is essential for digestion, blood sugar control, and satiety. Good sources include vegetables, fruits, whole grains, legumes, and nuts. Aim for about 25–30 grams of fiber daily.