What foods should a healthy diet include?

1. Which foods to choose for a healthy diet?

Content

1. Which foods to choose for a healthy diet?

2. Principles of choosing healthy foods

3. The secret to a healthier diet

The most basic definition of a healthy diet is one that best supports overall health and prevents disease. Research shows that eating a varied diet based on minimally processed foods, lots of plant foods, and limited highly processed foods is the best approach for most people.

According to Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, a healthy diet provides the body with essential nutrients such as macronutrients, micronutrients and adequate energy, meeting the needs of each individual depending on nutritional status, physiology and exercise.

Foods in a healthy diet include lots of green vegetables, ripe fruits, whole grains, fiber, beans, and limit foods containing sugar, snacks, sugary drinks, processed meats, and salt.

2. Principles of choosing healthy foods

Prioritize plant-based foods

The benefits of a balanced diet that prioritizes plant-based foods have been shown to improve heart health, lower cholesterol, and reduce the risk of type 2 diabetes. These foods are also lower in calories, lower in saturated fat and cholesterol, and higher in health-promoting fiber, vitamins, minerals, and antioxidants than other diets.

Eating plenty of fruits, vegetables, and whole grains can help you maintain a healthy weight and keep your blood sugar levels stable. Compared to high-calorie foods such as processed foods that are high in sugar and fat, fruits and vegetables are less likely to contribute to obesity or being overweight.

It is important to choose a variety of fruits and vegetables of different colors to get different combinations of important nutrients our bodies need to stay healthy.

Minimize processed foods

Fast foods, sugary drinks and other convenience foods tend to provide empty calories, high in energy but nutritionally unbalanced, lacking in fiber, vitamins and minerals.

The World Health Organization (WHO) International Agency for Research on Cancer has published a report on processed meats such as sausages, beef jerky, bacon, ham, cold cuts, etc. that can cause cancers such as colorectal cancer.

Cut down on foods containing added sugars

There are two types of sugar: natural sugar and added sugar. Natural sugar is found in healthy foods such as fruits, vegetables, grains, etc. Added sugar is the main ingredient in products such as cakes, candies, soft drinks, jams, processed foods. Sugar can also be hidden in seemingly nutritious products such as yogurt, instant cereals, sauces, etc.

Research shows that consuming too much sugar can lead to obesity, metabolic disorders, diabetes, heart disease and some cancers.

Although it is not practical to completely cut added sugars from your diet, it is possible to make substitutions by prioritizing natural sugars and minimizing the use of foods containing added sugars.

When cooking, limit the amount of sugar added to dishes. When buying products, read the label and nutrition information carefully, and choose products with less added sugar.

Eat less salt

Salt helps the body maintain the proper balance of water and minerals. However, eating too much salt can cause negative health effects, especially the risk of high blood pressure and cardiovascular disease.

So which foods contain the most salt and should be limited? The answer may surprise you because we often think that foods containing a lot of salt are fish sauce, dipping sauce, braised fish, braised meat, pickled vegetables... but in fact, there are many packaged and processed products outside that contain a lot of salt, such as: Snacks such as: chips, potato chips, sausages, bacon... Canned foods such as canned meat, canned fish... Ready-made sauces: tomato sauce, mayonnaise, salad dressing.

By cutting out the foods listed above and cooking at home more often, you will automatically reduce your daily salt intake.

Healthy dietneed to drink more water

Water has no calories but is essential for the body. Researchers have found that drinking a glass of water 30 minutes before a meal can make you feel fuller and therefore tend to eat less, thereby reducing your calorie intake. Drinking enough water also helps us to be more alert and not tired.

All of this also helps us make better dietary choices. Additionally, drinking enough water every day can help prevent constipation and kidney stones.

Choose healthy fats

Fats are important in the diet because they provide energy, maintain cell growth, stabilize blood pressure, and help the body absorb nutrients. Fats also contribute to flavor and satiety.

However, not all fats are created equal and beneficial. There are good fats and bad fats. Healthy fats are those that are good for your health, including monounsaturated and polyunsaturated fats that help improve blood cholesterol levels.

This type of fat is found in fish such as salmon, herring, mackerel, sardines, anchovies, etc.; oils such as olive oil, soybean oil, sunflower oil, etc.; walnuts, avocados and nuts, etc.

3. The secret to a healthier diet

Once we have a better understanding of what a healthy diet is for us, we can make some positive changes, which can start with healthy meal planning. When people plan their meals, they are more likely to adhere to nutritional guidelines.

To take a gentle and sustainable approach, remember that the goal of healthy eating doesn't mean making perfect choices for every meal, but simply being mindful of and following some basic principles when choosing foods.

You will need to consider what meals you eat and how much to prepare. Determine the appropriate food quantities and cooking methods before buying food. Focus on nutrient-dense foods from the main food groups.

Take inventory of foods in your refrigerator and freezer and plan to use them best before their expiration date.

Cooking your own meals is the best way to ensure a nutritious and healthy diet compared to eating out. Because most restaurant meals, especially street food, are often of poor quality, meaning they do not prioritize healthy foods.

For people with chronic diseases such as high blood pressure, kidney failure, diabetes, etc., cooking for themselves is the best way to follow a nutritional regimen appropriate to their condition./.

Thu Phuong