A healthful diet: How can I make the change?

By healthy eating, we mean the consumption of nutritious foods with proper quantity among the food groups.

We have a misconception about diet. We think diet is just to lose weight and shape up our body. But diet is mainly the types and the amount of food we eat every day to be healthy and fit.

To maintain a balanced diet you need to include food from all the food groups as one specific food group cannot provide you all the elements you need.

2 out of 3 American adults suffer from overweight. Now is the time to take obese seriously and switch yourself into healthy eating habit.

There is a lots of information you can find to help you guide through the journey. Just a bit of change of your daily food habit can help you build a healthy food habit.

Contents you will Find in this Article:

What healthy eating actually is?

Six tips about healthy eating

What Healthy Eating Actually is?

Proper diet means picking up food from all the five food groups in the perfect quantities.


Foods that classify grains are pasta, wholemeal and cereals, and each of them includes germ and bran.

Before picking up the food product check if there is the word “Whole” or “Whole grain” is written in the package. Check this thing every time before making the purchase.

Vegetables and fruits

Both fruits and vegetables are high in vitamins, fiber and minerals. Going for a variety of color can add more nutrients in your diet.

According to the American Heart Association, if you consume 8 or more fruits and vegetables daily, it helps you to consume about 2,000 calories.

Juice packs which are labeled “100 percent” fit in this group but it is advised to consume fruits and vegetables because these will provide fiber.

According to the research, a proper intake of fruit and vegetables can protect you from heart disease, cancer and type 2 diabetes.


It’s one of the most vital things to repair tissues in our body. Protein rich foods also carries high amount of minerals like iron, zinc and magnesium.

The sources of protein include fish, eggs and meats. For a vegetarian who wants to diet nuts, beans, quorn and soya are the best options.


A diet rich in calcium will help you to protect your teeth and bones. You can get high amount of calcium from dairy products. You can have low fat milk, cheese and yogurt as a source of dairy products.


Fats helps to improve brain health and important for energy, absorption of vitamins, skin, hair etc.

You will get saturated fats from fatty meat, cream and fried foods. Too much consumption of saturated fats can cause you heart disease.

You can get unsaturated fats from avocado and varies oily fish. Unsaturated fats help you to reduce bad cholesterol in your blood.

According to the World Health Organization (WHO), healthy fats make up less than 30% of the total calories.


Sugar can be found naturally in some foods, for example fruits. You it can be added as a sweetener. Too much consumption of sugar will lead to weight gain and many heart diseases, imbalance of blood sugar and several other health problems.

Healthful Eating Tips:

Even if you choose your food from all the food groups it will not provide you a balanced and proper diet. The following six tips can help you to get better health.

Tip 1: Control Portion Size

The amount of the consumption of food depends on the age, activity level and gender, but people consume more energy than what they use. According to the researchers there is a difference between large portion and chubbiness.

According to the AHA, the portion is what we opt to eat, where a serving is the quantity of food that is listed in the nutrition chart.

For example, servings are a slice of bread and a wedge of melon.

If you pay attention to the servings, know how many calories are there in a serving and how much you should eat can make a difference between getting fat and maintaining a healthy weight.

Tip 2: Try Eating Fresh Food and Avoid Processed Food

Processed foods make up almost 70 percent of Americans diet. Fresh foods are usually “nutrient rich” and processed foods are known to be “energy rich” with some added fats.

A very good source of vitamins and minerals are whole foods, such as fresh fruits.

Processed foods are made of many added ingredients like dyes and preservatives. Some of the processed food contains a very little nutritional value. The consumption of processed food will increase the risk of getting heart problems and diabetes.

Tip 3: Limit the Consumption of Sugar

Naturally founded sugar includes fructose, which is found in fruits, and lactose, found in dairy products.

Extra added sugar to your food and drinks may increase the taste and flavor but adds no value to your nutrition.

Shifting cakes and cookies to fruits. Also consumption of coffee and tea without sugar can help you reduce the intake of added sugar.

Tip 4: Eliminate Animal Fats from Your Diet

Animal produces saturated fats. These fats are often very hard to break down, and give the opportunity to produce harmful cholesterol in your body.

Foods like oily fish and nuts you can find high level of unsaturated fats.

Things you should do to reduce the amount of unhealthy fat from your diet:

  • Go for low fat meat.
  • Prepare you meat and chicken without the skin.
  • Do not fry your meat. Instead grill or boil them.
  • Try to use vegetable oil.

Tip 5: Increase Potassium, Decrease Sodium

Salt that we intake consists of high level of sodium which is the main cause of getting high pressure.

Potassium prevents the harmful effects of salt. You can find good amount of potassium from bananas, tuna and butternut. But too much consumption of potassium can lead you too asymmetrical heart rhythms.

If you limit the consumption of processed food will help you to reduce the intake of sodium, as they add salt during the process.

Tip 6: Include Calcium and Vitamin D

Calcium is very important for your body to strengthen and maintain your bone structure and vitamin D helps to absorb the calcium.

Sources to find calcium include:

  • Collard greens
  • Soybeans
  • White beans
  • Dairy products

You will not find enough sources to find vitamin D. You need sunlight to synthesize your body. Each day exposing some bare skin into the sunlight will help you to keep up the level of calcium and vitamin D.