Healthy Eating: A Guide to Eating Right

Eating healthy is essential for maintaining a healthy lifestyle. It's not about depriving yourself of the foods you love, but rather about feeling good, having more energy, and improving your overall health and wellbeing. To ensure you're eating right, here are some tips to help you get started. Start by including a variety of nutrient-rich foods in your diet. This includes lentils and beans, nuts, and whole grains such as unprocessed corn, millet, oats, wheat, and brown rice.

Aim to eat at least 400g (five servings) of fruits and vegetables per day (excluding potatoes, sweet potatoes, cassava, and other starchy roots).When it comes to proteins, choose fish, chicken, beans, and nuts; limit red meat and cheese; and avoid bacon, sausages, and other processed meats. Additionally, make sure to drink 8 to 12 cups of water a day. Dark green vegetables are also an important part of a healthy diet. Aim to eat them at least three to four times a week. Good choices include broccoli, bell peppers, Brussels sprouts, and green leafy vegetables such as kale and spinach. Men and women between the ages of 19 and 50 need 1000 milligrams of calcium a day and 1200 milligrams if they are 50 or older.

To meet this requirement, make sure to eat calcium-rich foods such as fat-free or low-fat dairy products three to four times a day.