Adopting a healthy diet does not require drastic changes. By incorporating a few simple practices, you can sustainably enhance your overall well-being. Here are five practical and easy dietary habits that will help you rebalance your diet.
1. Consume legumes each week
Legumes contain essential minerals, including iron, magnesium, zinc, and potassium, as well as important vitamins like vitamins A and B, and ascorbic acid. They are also an excellent source of plant-based proteins and are rich in fiber. We recommend eating them at least once a week. Here are some options: dried beans (red, green, etc.), lentils, peas (chickpeas, green peas, etc.), and fava beans.
2. Favor white meat
White meat is low in saturated fats, also known as “bad fats,” which are found in much higher amounts in red meat. Excessive consumption of these fats increases the risk of cardiovascular disease. Therefore, we recommend limiting red meat to one or two servings per week and favoring white meat as your primary source of protein and iron to support muscle building. Your options include poultry and fish.
3. Consume fish once or twice a week
Fish is not only an excellent source of protein but also contains healthy fats that benefit cardiovascular and brain health. We recommend eating fish one to two times per week.
4. Vary the colors of fruits and vegetables
Each color in fruits and vegetables corresponds to a unique set of vitamins, minerals, and antioxidants. By varying colors, you diversify your nutrient intake and support multiple bodily functions, strengthening your immune system and helping prevent diseases. When shopping, try to choose a variety of colors in your fruits and vegetables (green, orange, red, yellow, white, etc.).
5. Incorporate whole grains into your daily routine
Whole grains are rich in fiber, which promotes a feeling of fullness and provides complex carbohydrates for lasting energy. They also retain a good amount of their micronutrients. Try to add one or two servings of whole grains to your daily diet. You have many options: quinoa, wild rice, brown rice, rolled oats, whole-grain pasta, or bulgur.
These simple adjustments improve the quality of your diet effortlessly. If you would like to explore these nutritional tips in more depth, feel free to discuss them with your coach during your next session.
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