Here are the key principles of a healthy diet

Maybe you've decided to start eating healthy, or felt it's time to change your eating habits for a better lifestyle and weight control. If you're wondering where to start We'll give you the main principles of healthy eating in this article.

1. Focus on vegetables and fruits:

One study after another shows that the more vegetables and fruits a person eats, the lower their risk of many chronic diseases like cancer, obesity, diabetes, heart diseases, blood vessel problems, and strokes.

Vegetables and fruits are low in calories. WHO reports say eating them reduces obesity risk compared to processed foods that have lots of sugar and fat. So veggies and fruits contribute less to weight gain.

They also have lots of fiber and nutrients. That links them to lower diabetes and insulin resistance risk. Plus, they make you feel full with fewer calories, which helps stop weight gain.

Also, many studies found eating 3 to 5 servings of veggies and fruits daily cuts stroke risk. Eating more than 5 servings cuts the risk even more.

2. Avoid processed meats:

The International Agency for Research on Cancer (IARC) issued a final report on processed meats causing cancer. It pointed out that these meats can definitely cause colon, pancreatic, and prostate cancers.

Processed meats also cause obesity, which is a risk factor for many other cancers. So it's good to try to avoid these meats as much as possible to lower the risks.

• Examples of processed meats to avoid:

• Sausages.

• Hot dogs.

• Bacon.

• Canned meats.

• Meat-based products.

3. Cut down on added sugar:

The American Heart Association recommends no more than 6 teaspoons of added sugar per day for women, and 9 teaspoons per day for men. Main sources to avoid include sweetened drinks like soda, energy drinks, sports drinks, and sweets like pancakes, cookies, cakes, dairy desserts and ice cream.

4. Drink more water:

The many benefits of drinking water are often overlooked, but it's very important since water might be the healthiest drink ever. Water has zero calories.

Researchers found that drinking a cup of water 30 minutes before eating can make you feel full. This might help you eat less and take in fewer calories. Staying hydrated all day keeps you alert, helps you think better, and reduces tiredness.

Getting enough water throughout the day can also help prevent recurring kidney stones and stop constipation.

5. Cut down on sodium (salt):

Eating certain foods can cause high blood pressure, so it's helpful to know what you can do to control it, including cutting down on sodium (salt).

With processed foods becoming common, sodium intake has gone up. On average, people eat about 3478 mg of sodium a day, which is at least 1000 mg more than what many global health groups recommend.

• What are the saltiest foods:

You might think most salt comes from your kitchen salt shaker, but actually most comes from packaged, processed foods and restaurant meals.

Here are some foods high in sodium:

• Snacks like potato chips and crackers.

• Canned foods like canned beans and soups.

• Pickled foods.

• Cheese.

• Processed meats.

• Frozen food.

• Processed and packaged fish.

• Sauces like ketchup and mayonnaise.

• Most restaurant meals and fast food.

By cutting back on these foods and cooking more at home, your daily sodium intake will naturally drop.

6. Choosing healthy whole grains:-

Choosing whole grains instead of processed grains is an important part of a healthy diet. For example, pick brown rice instead of white rice. Bread should have whole wheat as the first ingredient.

Also, it's better to use healthy fats like (olive oil).