Basic Nutritional Guidelines🥣

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Eat a Variety of Foods

  • Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables. Include a variety of colors and types.
  • Whole Grains: Make at least half of your grains whole grains, such as whole wheat, oats, quinoa, and brown rice.
  • Proteins: Include a variety of protein sources such as lean meats, poultry, fish, beans, peas, nuts, and seeds.
  • Dairy: Choose low-fat or fat-free dairy options like milk, yogurt, and cheese.

2. Control Portion Sizes

  • Use smaller plates and bowls to help control portions.
  • Pay attention to hunger and fullness cues to avoid overeating.

3. Limit Added Sugars and Salt

  • Choose foods and beverages with no or low added sugars.
  • Use herbs and spices instead of salt to flavor foods.

4. Healthy Fats

  • Choose sources of healthy fats, such as avocados, nuts, seeds, and olive oil.
  • Limit saturated and trans fats found in fried foods, baked goods, and processed snacks.

5. Stay Hydrated

  • Drink plenty of water throughout the day.
  • Limit sugary drinks and excessive caffeine.

6. Mindful Eating

  • Eat slowly and enjoy your food.
  • Avoid distractions like television or smartphones while eating.

7. Balanced Meals

  • Try to balance your meals with a mix of protein, fat, and carbohydrates.
  • Include fiber-rich foods to aid digestion and keep you full longer.

8. Limit Alcohol

  • If you consume alcohol, do so in moderation. This means up to one drink per day for women and up to two drinks per day for men.

9. Plan and Prepare Meals

  • Plan meals ahead of time to ensure a balanced diet.
  • Prepare home-cooked meals as often as possible to control ingredients and portions.

10. Regular Physical Activity

  • Combine a healthy diet with regular physical activity. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities on two or more days a week.

By following these guidelines, you can create a foundation for a healthy lifestyle. Always consider personal dietary needs and consult with a healthcare provider or a registered dietitian for personalized advice.

Okeke Innocent c ✍️ 

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