Eat a healthy food – diet

1. Eat More Whole Foods

• Fruits & Vegetables: Aim for 5+ servings per day, a variety of colors.
• Whole Grains: Choose brown rice, oats, quinoa, whole wheat bread instead of white or refined grains.
• Lean Proteins: Include fish, skinless poultry, legumes (beans, lentils), tofu, eggs, and moderate amounts of nuts.
• Healthy Fats: Prioritize unsaturated fats from olive oil, avocado, nuts, seeds, and fatty fish.

2. Limit Unhealthy Components

• Reduce saturated and trans fats (processed meats, fried foods, packaged snacks).
• Lower salt intake by avoiding heavily processed foods.
• Cut back on added sugars (soda, candies, pastries, sugary cereals).
• Avoid excessive alcohol.

3. Practice Portion Control

• Eat slowly and stop when you’re 80% full.
• Use smaller plates to help avoid overeating.
• Pay attention to hunger cues rather than eating out of boredom or stress.

4. Stay Hydrated

• Drink plenty of water—about 6–8 glasses per day.
• Limit sugary drinks and alcohol.

5. Plan & Prepare Meals

• Home-cooked meals give you control over ingredients.
• Prep vegetables and healthy snacks in advance to avoid unhealthy choices.

📝 Simple Daily Healthy Eating Plan

• Breakfast: Oatmeal with fresh fruit and nuts
• Snack: Greek yogurt or a piece of fruit
• Lunch: Grilled chicken salad with olive oil vinaigrette
• Snack: Carrot sticks with hummus
• Dinner: Baked salmon, quinoa, and steamed broccoli