As part of an overall healthy lifestyle, choosing foods high in sugar, saturated fats and empty calories is an essential daily choice that can have lasting impacts on health.

A diet comprised of healthy whole foods – such as fruits, vegetables, lean protein sources, whole grains and healthy fats – is key for optimal wellbeing.  To read about fashion click here

Protein

Protein is essential to the development and maintenance of muscles, bones and skin. Additionally, protein comprises enzymes which drive chemical reactions as well as transport oxygen around your bloodstream. Proteins consist of building blocks called amino acids; your body cannot make these but must get them from food (essential amino acids).

Protein provides many essential vitamins and nutrients, such as iron, zinc, vitamin B12 and dietary fiber. Choose lean meats, poultry, fish, eggs, dairy and plant proteins like soy beans lentils nut butters and tofu for maximum nutrition benefits.

Protein needs depend on your weight; aim for 10-35% of your total calorie intake as protein at each meal and snack.

Fill half your plate at every meal with vegetables and fruit, leaving one quarter for protein foods such as lean meats, poultry, fish, whole grains, legumes, nuts seeds tofu or low fat dairy products. Try including various colours when planning meals to increase vitamin and mineral intake – these nutrients are vital for normal growth and development as well as disease risk reduction as energy and satiety are both supported by them. Aim to consume two or three servings of protein daily including oily fish for best results.

Carbohydrates

Carbs, along with proteins and fats, are macronutrients – or nutrients that provide your body with energy – found in food and beverages. When you eat carbohydrates, your digestive system breaks them down into sugar molecules which enter your bloodstream for absorption by your cells as energy sources or stored for later use in liver cells and muscles.

Complex carbohydrates like fruit, vegetables and whole grains as well as simple carbs containing fiber such as bread or crackers should all play an essential part in any balanced diet. Refined carbohydrates should be limited since they often contain empty calories that lack many of the beneficial vitamins found in whole, unrefined foods.

Lean proteins, fruits and vegetables, whole grains and dairy are excellent sources of healthy carbohydrates. If possible, avoid processed carbs and limit added sugars – the Nutrition Facts label on food packages will tell you how much added sugar there is per serving.

When selecting starchy carbohydrates, select those which are higher in fiber such as brown rice and whole-wheat pasta, as these tend to have lower sodium levels than others. Aim to meet the daily recommended carbohydrate consumption while watching portion sizes and listening for signs that you are full or hungry. It is also important to acknowledge hunger/fullness cues from your body.

Fiber

Addicting more high-fiber foods into your meals is one way to promote normal bowel function and decrease constipation risks. Such foods include whole fruits, vegetables, legumes, whole grains and healthy fats such as olives and avocados. Fiber has numerous positive health effects, including lowering cholesterol and blood glucose levels while aiding weight loss.

Dietary fiber comes in various forms. Soluble fiber absorbs water from your digestive system and deposits it as stool, such as in peas, beans, apples and berries. You may also find fiber in some whole grains such as oat bran, brown rice, wild rice and quinoa.

Legumes and members of the bean family such as lentils, kidney beans and black beans can provide another great source of fiber in salads, soups, casseroles and pasta dishes. Aim to consume eight ounces per day spread evenly among three meals.

Some medical situations call for a lower fiber diet, including chemotherapy treatments or individuals living with inflammatory bowel disease such as diverticulitis or Crohn’s. When increasing fiber consumption gradually it may help avoid digestive discomfort as well as abdominal cramps and gas. Try snacking on whole fruit, raw vegetables or low-fat popcorn without salt to increase fiber intake.

Fat

A healthy diet should include a variety of food and be tailored to suit the tastes, nutritional requirements and cooking abilities of each individual. In addition, taking into account budgetary concerns, schedule commitments and other influences can lead to successful dieting habits and behaviors.

When creating a meal plan, it’s essential to prioritize whole foods over highly processed items in order to receive more nutrition per serving of food and reduce overall calorie, sugar, saturated fat and sodium consumption.

Be sure that your pantry and fridge contain the staple ingredients to create healthy meals on any given day of the week, such as frozen vegetables, canned beans, low-fat yogurt and lean proteins. Be sure to read labels closely when selecting products with less added sugar, sodium and saturated fat content.

A balanced meal consists of protein, carbohydrates and fats from various food sources. Lean meats, poultry, fish, tofu and nuts provide good sources of proteins while whole grains, fruits and vegetables are excellent sources of carbohydrates. Incorporating healthy fats such as olive oil or canola oil will also help stabilize blood sugar levels while providing increased feelings of satiety – so including an array of fatty fish, nuts or olive oil into your meals is recommended to promote lasting satiation and ensure steady blood sugar levels over time.