The quality of meat consumed can make a big impact on our health. This means focusing on organic, non-genetically modified foods and limiting processed and red meat. In addition to the foundational aspects of a healthy diet, it is important to also focus on the quality of foods consumed. What Are Other Considerations for a Healthy Diet? ( 7)įruits, vegetables, fiber, healthy fats, lean proteins, and whole foods are important foundations of a healthy, well-balanced eating pattern.Įach day, aim for five servings of fruits and veggies, and a minimum of 25 grams of fiber for women and 38 grams for men.Īlso, focus on healthy fats and lean protein, while consuming more whole foods instead of processed and refined foods. ( 5, 6)Ĭonsuming a highly-processed diet is linked to a higher risk of being overweight or obese, having cholesterol issues, and metabolic syndrome, which includes increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. If you are a current meat eater, this does not mean you have to give up eating meat altogether, but instead, focus on more plant-based options like fruits, veggies, nuts, seeds, and legumes.īenefits of a whole-food, plant-based diet include gut health, lowering inflammation, managing weight, and decreasing the risk of disease. In addition, consuming more plants is highly beneficial.
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Limiting processed and refined foods can help you get more fiber and other nutrients associated with better health outcomes. ( 4)Ĭonsuming more fatty fish like salmon or tuna, or getting plant-based omega-3s from walnuts, hemp, chia, or flax seeds, is recommended. Omega-3 fatty acids are unsaturated fats that can improve heart health and decrease inflammation. Plant-based protein sources such as tofu, beans, chickpeas, and lentils are also healthy options. In addition to focusing on high-quality carbohydrates that have fiber, including healthy fats and lean proteins are both important parts of a balanced diet.įocus on foods with unsaturated fats like avocados, nuts, seeds, olives, and olive oil, and lean protein, which has less saturated fat, such as chicken and turkey without the skin and fish. When eating carbohydrates, it is best to focus on higher fiber options like beans, lentils, chickpeas, whole grains, fruits, and vegetables. It has also been linked to lowering the risk of depression, cardiovascular disease, colorectal cancer, and all-cause mortality. ( 2)įiber has many health benefits including improving weight, gut health, insulin sensitivity, blood sugar management, and lowering inflammation. FiberĪ minimum of 25 grams for women and 38 grams for men. ( 1)Īiming for two servings of fruits and three servings of vegetables is a good goal. Research shows that getting at least five servings of fruits and vegetables is linked to a lower risk of death from cancer, heart disease, stroke, and respiratory disease.
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Read on to learn what the foundations of a healthy diet are and helpful considerations for improving the quality of the food we eat.Īlso, learn which eating pattern ranks the best for overall health, and find an example of a 7-day healthy and balanced meal plan.Īlthough this is a very broad question, there are a few foundational aspects of a healthy eating pattern that can be included daily.Ī healthy meal plan should emphasize the following: At Least 5 Servings of Fruits and Vegetables
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However, there are a few key evidence-based recommendations that make up a healthy diet and can be a great starting point for creating a healthy and balanced meal plan. Working with a dietitian can be a very helpful way to create an individualized eating pattern that meets your specific health needs and goals. There are many things to consider when determining which diet plan to follow, while also ensuring you are getting all the nutrients needed to optimize health. What you eat each day can influence many aspects of health, including mood, energy, weight, and sleep, and even help manage or prevent disease.įiguring out which eating pattern is best for you can be confusing and difficult, especially with so many different diets and mixed information out there.