1. Balanced Meals
Follow the "Plate Method": Fill half your plate with non-starchy vegetables (e.g., broccoli, spinach), one-quarter with lean protein (chicken, fish, tofu), and one-quarter with whole grains (brown rice, quinoa)
Prioritize Fiber: Choose whole grains over refined ones (e.g., whole wheat bread instead of white bread) to stabilize blood sugar
2. Smart Snacking
Choose Nutrient-Dense Options: Swap chips for nuts, Greek yogurt, or sliced vegetables with hummus.
Avoid Added Sugars: Opt for fresh fruit instead of sugary drinks or desserts.
3. Hydration Habits
Drink Water First: Start your day with a glass of water and aim for 8 glasses daily.
Limit Sugary Beverages: Replace soda with herbal tea or infused water (e.g., lemon + mint).
4. Cooking Techniques
Use Healthy Fats: Cook with olive oil or avocado oil instead of butter.
Steam or Bake: Avoid deep-frying to reduce calorie intake.
5. Mindful Eating
Chew Slowly: Eat without distractions to recognize fullness cues.
Portion Control: Use smaller plates to avoid overeating.
6. Grocery Shopping
Read Labels: Check for hidden sugars and sodium in packaged foods.
Shop the Perimeter: Focus on fresh produce, lean meats, and dairy in grocery store outer aisles.
 
Key Takeaway: A healthy diet emphasizes variety, moderation, and whole foods. Small changes, like adding vegetables to meals or swapping snacks, can lead to lasting benefits