Healthy Eating Guide
Principles of Healthy Eating
Healthy eating is about more than just calories—it's about ensuring your body gets all the nutrients it needs while maintaining an appropriate energy balance. Here are some core principles:
- Variety: Eat a wide range of foods to get different nutrients
- Balance: Include foods from all major food groups
- Moderation: Avoid excessive portions, especially of energy-dense foods
- Adequacy: Ensure you get enough essential nutrients
- Nutrient density: Focus on foods that provide many nutrients relative to their calories
The Healthy Plate Model
A simple way to visualize a balanced meal is to use the healthy plate model:
- 1/2 of your plate: Vegetables and fruits (emphasize variety and color)
- 1/4 of your plate: Whole grains and starchy foods (brown rice, whole wheat pasta, etc.)
- 1/4 of your plate: Protein-rich foods (lean meat, fish, beans, tofu, etc.)
- Small amount: Healthy oils and fats
- Beverage: Water, unsweetened tea, or coffee
Food Groups and Their Benefits
Fruits and Vegetables
Rich in vitamins, minerals, antioxidants, and fiber. They support immune function, promote good digestion, and reduce risk of chronic diseases.
Tip: Aim for at least 5 servings daily, with a variety of colors to ensure diverse nutrients.
Whole Grains
Provide complex carbohydrates, fiber, B vitamins, and minerals. They help maintain steady energy levels and support digestive health.
Tip: Choose whole grains like brown rice, quinoa, oats, and whole wheat bread instead of refined grains.
Proteins
Essential for building and repairing tissues, enzyme production, and immune function. Different protein sources offer various nutrients.
Tip: Include a mix of plant proteins (beans, lentils, tofu) and animal proteins (fish, poultry, lean meat), if you eat animal products.
Healthy Fats
Support brain health, hormone production, nutrient absorption, and provide essential fatty acids your body can't make.
Tip: Focus on unsaturated fats from sources like olive oil, avocados, nuts, and fish; limit saturated and trans fats.
Practical Tips for Healthier Eating
- Cook at home more often to control ingredients and portions
- Plan meals ahead to avoid last-minute unhealthy choices
- Limit processed foods high in added sugars, sodium, and unhealthy fats
- Stay hydrated with water instead of sugary beverages
- Practice mindful eating by slowing down and focusing on your food
- Don't skip meals, as it can lead to overeating later
- Read food labels to make informed choices
- Allow yourself occasional treats in moderation
How Shredle Helps With Healthy Eating
Shredle can help you develop a better intuitive understanding of food energy content, which is one component of healthy eating. By playing regularly, you'll become more familiar with the relative calorie content of different foods, helping you make more informed choices in your daily diet.
Remember that while calorie awareness is important, the overall nutritional quality of your diet matters most for long-term health.