The Basics

If you’re just starting, here are a few fundamental principles of healthy eating:

• • Eat a variety of foods from all food groups, including fruits, vegetables, whole
    grains, lean proteins, and healthy fats.

• • Control your portion sizes to avoid overeating.

• • Choose minimally processed foods and limit your intake of sugary, salty, and fatty
    foods.

• • Drink plenty of water and limit sugary drinks and alcohol.

Meal Planning

Meal planning is a key component of healthy eating. Here are some tips to get started:

1. 1. Prepare a weekly meal plan and make a grocery list based on it.

1. 1. Include a balance of different food groups in every meal.

1. 1. Cook meals at home as often as possible to have control over the ingredients used.

1. 1. Try batch cooking on weekends to save time and have healthy meals ready during busy
      weekdays.

Nutrient-Rich Foods

Include these nutrient-rich foods in your diet:

• • Leafy green vegetables, such as spinach and kale.

• • Colorful fruits like berries, oranges, and apples.

• • High-fiber whole grains, such as oats, quinoa, and whole wheat bread.

• • Lean proteins, including chicken, fish, tofu, and legumes.

• • Healthy fats like avocados, nuts, and olive oil.

Mindful Eating

Eating mindfully allows you to develop a healthier relationship with food. Here’s how:

• • Eat slowly and savor each bite, paying attention to the flavors and textures.

• • Listen to your body’s hunger and fullness cues.

• • Avoid distractions such as television or smartphone use during meals.

• • Be mindful of emotional eating and find healthier ways to cope with stress or
    boredom.

Seek Professional Guidance

For personalized advice based on your specific needs, consult a registered dietitian or nutritionist. They
can provide expert guidance and tailor a healthy eating plan suitable for you.