4. Eat Lots of Fresh Fruits and Veggies
There’s no controversy here – fruits and vegetables are an absolute essential in a healthy diet.
Since most of the population don’t eat enough fruits and vegetables, many are missing out on the many health benefits available, including a lower risk of chronic diseases like cancer, diabetes, obesity, and heart disease.
The fiber in vegetables is responsible improving your digestive health, reducing blood sugar swings, and providing nourishment to your gut bacteria.
In order to gain all of these incredible health benefits, make sure to eat 5-10 servings of fruits and vegetables every single day.
5. Pay Attention to Calories and Macronutrients
Your intake of calories is going to affect all of your weight loss or weight gain endeavors, so pay close attention to your calories if you’re concerned about your weight.
In addition, you need to monitor your intake of important macronutrients such as protein, carbohydrates, and fats.
Here are some default estimates for how much protein, fat, and carbohydrate you may want to eat.
- Protein: 0.8-3.3 grams per kilogram of lean body mass.
- Fat: >15% of total calories.
- Carbohydrate: 20-75% of total calories.
These numbers can vary greatly depending on your current lifestyle. If you’re an athlete, you should probably eat more carbohydrate in order to recover faster between workouts.
If you’re sedentary, you might want to eat less carbohydrate as your body’s glycogen levels rarely ever need to be replenished.
What research-proven steps do you follow in order to maintain a healthy diet?