Eating healthy is not difficult if you know how. It will give you a new perspective on food and help
your body function better, ensuring daily health.
Nutrition is very important for the body to form cells, function properly, maintain health and prevent
disease. Eating healthy does not mean restricting yourself, always in a diet mentality, eliminating the
foods you love. Combine these 9 healthy eating tips below to still eat your favorite foods and still
be healthy.
1. Limit sugar and salt
Sugar is an active substance that affects the body a lot, high or low sugar levels in the blood will
trigger a multitude of reactions from the body. Eating too much sugar will also easily lead to
increased body fat, which is a risk associated with many diseases such as heart disease and cancer.
Every day we also absorb large amounts of sugar unnoticed in components such as bread, soups and
canned vegetables, French fries, fast food, soy sauce and sauces. To limit sugar, you should:
Try lemon juice or fruit juice instead.
When eating candy, eating 1/2-1 serving according to the serving size recommendations on the
package is also a good way to limit sugar
Eating a lot of salt can produce high blood pressure, enema and other health problems.
2. Add Calcium for Strong Bones
Calcium is one of the important nutrients for a healthy body, necessary for both men and women.
Eat foods high in calcium or foods high in magnesium and vitamins D and K to help calcium do its job.
The average person needs 1,000 mg of calcium per day, people over 50 need 1,200 mg. Add vitamin
D and calcium supplements if your diet isn’t getting enough nutrients. Sources of calcium include:
Milk: fresh milk, yogurt, cheese… should be eaten without added sugar
Green vegetables: Green vegetables are rich sources of calcium. Try beets, mustard, kale, lettuce,
cabbage, broccoli, mushrooms, asparagus…
Beans: Calcium is abundant in black beans, red beans, white beans…
3. Eat healthy fats and avoid unhealthy fats
In fact, like sugar, you can’t and shouldn’t remove fat from your meals in the long run, as it’s harmful
to your body. Healthy fats are need to nourish the brain, heart, cells, hair, skin and nails. There are
two types of good fats:
1-Monounsaturated fats
2- Polyunsaturated fats.
Monounsaturated fats are found in canola oil, peanut oil, olive oil, avocados and nuts (such as
almonds, hazelnuts and pecans, pumpkin, and sesame).
Polyunsaturated fats, including Omega-3 and Omega-6, are found in salmon, herring, mackerel,
anchovies, sardines, as well as sunflower seeds, corn, soybeans, and walnuts.
Therefore, it is necessary to increase the intake of unsaturated fats (good fats) and reduce saturated
fats (bad fats found in animal fats, red meat, animal skins, coconut oil, palm oil, etc.)
Another fat is trans fat which is not good for the body and should be limited to 1% of daily energy
intake, preferably avoided. When you see phrases like ‘trans fat’, ‘hydrogenated’ on the packaging,
avoid these foods. This bad fat is also found in fried foods like donuts, fried chicken, margarine like
margarine, junk food like theatre popcorn, French fries, etc.
healthy fats in salmon, avocados, olive oil, beans and nuts
4. Eat lots of good starches and whole grains
In addition to the good raw grains and starches that satisfy the appetite, it is also rich in
phytochemicals and antioxidants, which can fight cardiovascular disease, cancer and diabetes.
Research has shown that people who eat a lot of whole grains have healthier hearts. Here is a simple
definition of good and bad carbs:
Healthy carbs are digested slowly, keeping you full longer, keeping blood sugar levels in check and
stabilizing insulin levels.
Unhealthy starches are foods like white flour, refined sugar, and rice that have had their bran,
fibber, and nutrients removed. Bad starches digest quickly, causing mutations
So it’s a good idea to experiment with different grains, not just one type of white rice, pasta, or
bread. Add whole grains including brown rice, wheat, barley, millet… You should avoid refined foods
such as white bread, instant noodles, vermicelli, breakfast cereals that are not cereals. whole grain
cup.
5. Flexibility with protein
Protein gives us energy to survive and thrive. Protein in food is broken down into 20 amino acids,
which help the body grow and are necessary for the maintenance of cells, tissues and organs. Lack of
a protein in our diet can slow growth, reduce muscle mass, weaken immunity and weaken the heart
and respiratory system. Protein is especially important for children and adolescents.
Here are some guidelines for eating protein for good health:
Try different types of protein, eat a variety of fish, chicken, poultry, red meat, seafood… not just 1 or
2 types of red meat like beef, pork. If you are a vegetarian, you can get protein from legumes, nuts,
peas, tofu, soy… non-vegetarians should also eat plant-based protein.
Beans: Protein is abundant in black beans, navy beans, and lentils.
Nuts: almonds, walnuts, pecans are great choices.
Soy products: Try tofu, soy milk…
Experts recommend that we should eat vegetable protein rather than animal protein, and each
different age will need a different amount of protein, do not eat too much protein to protect the
liver and kidneys from working too hard. Protein level should be about 0.8-1.5g/kg body weight.
6. Add Colourful Vegetables
Vegetables are the foundation of a healthy diet. They are low in calories and packed with nutrients,
vitamins, minerals, antioxidants and fibber that are essential micronutrients for the body’s normal
functioning.
Try to eat colourful fruits and vegetables in your meals every day, because it is not only rich in
nutrients but colourful will provide many different benefits. The goal is to eat at least 5 colours of
vegetables every day, at least 400g of vegetables, tubers and fruits. Some great options include:
Sweet vegetables: Naturally sweet vegetables such as corn, carrots, radishes, sweet potatoes, yams,
onions, squash add sweetness to meals while reducing cravings for other sweets.
Green vegetables: Lettuce, kale, mustard, broccoli, and cabbage are rich in calcium, magnesium,
iron, potassium, vitamins A, C, E, and K.
Fruit: Fresh fruit provides fibber, vitamins and antioxidants. For example, watermelon is rich in
vitamins A and B1, apples provide fibber, oranges and mangoes for vitamin C…
The benefits of eating a variety of vegetables and fruits regularly will help you not be lacking in
micronutrients, without needing to supplement with drugs or functional foods.
7. Refresh your diet
Simplify: Instead of worrying too much about calories or serving sizes, pay attention to the colour
and freshness of the food, so it’s easier to choose healthier foods. The key is to focus on favourite
foods and simple recipes that incorporate lots of fresh foods. Over time your diet will become
healthier and more delicious.
Slowly change eating habits: Changing eating habits too suddenly can be difficult and can easily
make new plans fail. Take small steps, for example adding a salad full of different vegetables each
day or switching from butter or regular oils to olive oil when cooking.
eat a variety of colours, 5 daily servings of vegetables and lots of healthy whole grains
When this change becomes a habit, make other changes. That it is not necessary to completely
eliminate the foods you love, but to set a long-term goal that the body has more energy, works well
and prevents disease.
Drink more water and exercise: Water removes waste products and toxins from the body. When
craving snacks, drinking water is also a healthy choice.
Besides, you also need to supplement with daily physical activity. The health benefits of lifelong
exercise are similar to those of maintaining a healthy diet.
8. Eat in moderation
The foundation for any healthy diet is moderation. But what is moderation? How much is standard?
This depends on your overall diet, not day or two but until you reach your ideal weight. Therefore,
put on a moderate diet in a condition that balances all carbohydrates, proteins, fats, fibbers,
vitamins and minerals…just the amount you need according to the correct distribution to maintain
weight. heavy, or eat a little less in terms of content if you want to adjust.
Eating in moderation doesn’t mean you have to give up your favourite foods. For example, you can
still eat bacon, processed meat in the morning once a week, can be considered in moderation if you
eat this for lunch or dinner but will be out of balance if eaten with other foods. unhealthy foods like
donuts, pizza, hot dogs… Don’t throw away foods you love because they will make you crave more.
Eat less and eat less often.
9. Healthy eating is not “what to eat” but “how to eat”
Eating habits can be learned and it is important that you know how to eat rather than eating for
good, eating quickly on the road. Therefore, the advice is:
Eat breakfast and eat small meals: A healthy breakfast can kickstart your metabolism and many
small meals are better than one or two large meals.
Take time to enjoy the meal: We often have a tendency to eat in a hurry, which is very harmful
Avoid eating at night: Try to have an early dinner before breakfast the next day from 2pm to 4pm.
Research suggests it’s a simple way to tweak your diet and give your digestive system a long break
each day to adjust to weight. It is best to avoid after-dinner snacks because they are high in fat and
calories.
Eat with others whenever possible, especially for children, as it builds healthy habits. Eating in front
of the TV and computer will be very harmful to the mind and stomach.
Listen to your body: See how much food your body can hold. While eating, stop before you feel full
because it takes a few minutes for your brain to listen to your body. So, eat slowly.
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