What are the 4 main healthy eating guidelines?
The 4 main healthy eating guidelines are a set of food recommendations that should be followed by everyone to stay healthy. These guidelines are based on what experts and health professionals around the world recommend to keep people healthy and prevent disease.
#1 – Eat plenty of fruit and vegetables
You should eat lots of fresh fruit and vegetables every day, both raw and cooked. These foods are full of nutrients, fibre and kilojoules (calories) that help you to maintain a healthy weight.
#2 – Limit fat and salt intakes
Eating too much fat can lead to weight gain, heart disease and some cancers. So, you should reduce your intake of fatty foods and increase your intake of healthy fats like avocado, olive oil, nuts and seeds.
#3 – Eat less sugar
Consuming too many sugary foods and drinks can contribute to obesity and tooth decay. So, try to cut down on sugary drinks, cakes and other sweets and replace them with fruits and vegetables.
#4 – Limit salt and sodium in your diet
Eating too much salt can cause high blood pressure, heart disease and stroke. So, you should try to eat less salty foods and beverages such as processed meats, breads, sauces, cheeses and chocolate.
#5 – Eat a variety of grains and beans
You should eat a wide range of whole grain products such as rice, pasta, cereals, and breads. The more you eat whole grain products, the more fiber and fibre you will get into your diet.
Similarly, you should also eat a variety of beans and legumes such as peas, lentils, and chickpeas. These can provide a source of protein, fibre and iron in addition to being a good source of kilojoules.
The food you eat should be balanced between carbohydrates, proteins and healthy fats to provide the energy needed for everyday activities. You should also choose foods that are low in saturated and trans fats, added sugars and salt, as well as limiting alcohol intake to two drinks per day for men and one drink per day for women.
#4 – Eat more whole grains
You should increase your intake of whole grains, such as brown rice, quinoa and barley. These are more nutritious than refined grains and can improve your health.
They can also make meals more filling. So, you should try to eat more whole grains, such as brown rice, couscous and barley, as part of your daily meals.
#6 – Eat more vegetables
You should consume a variety of different types of vegetables, especially dark green and red and orange ones. This will help you to get more vitamins, minerals and antioxidants into your diet.
These will help you to stay healthy and keep your body strong.
You should also eat more fruit and vegetables as they are a rich source of vitamins, minerals and antioxidants. This will help you to keep your immune system healthy and prevent diseases.