Optimal nutrition is about creating an eating plan that meets your individual needs and promotes good health. Here are the five basics of optimal nutrition:
Balance: Aim to achieve balance in your eating pattern by including a variety of nutrient-rich foods from all food groups - fruits, vegetables, wholegrains, dairy, legumes, lean proteins, and healthy fats - in proper proportions in each meal or snack.
Moderation: Enjoy safe, moderate amounts of all types of foods, including those that are considered indulgences. For example, while it's beneficial to consume a few pieces of dark chocolate, it is sensible to practice moderation and not indulge yourself too much.
Variety: Eating different types of food helps ensure you get enough of different vitamins, minerals and other nutrients. Eating a variety of foods also helps reduce the chances of developing nutrient deficiencies, which can lead to health problems later on.
Timing: Eating at regular intervals throughout the day helps maintain blood sugar levels and provides your body with the energy it needs. Eating regular meals and snacks helps manage cravings, hunger and feelings of tiredness.
Shopping: Buy nutrient-rich, non-processed foods wherever possible. Choose seasonal fruit and vegetables, and include lean proteins such as fish, poultry, nuts, and legumes. Avoid processed convenience foods and opt for healthier alternatives.
These five basics of optimal nutrition will help you develop an eating plan that meets your individual needs and promotes good health. To make planning simple, set yourself achievable goals and take each day one step at a time. For more information, check out the World Health Organization's nutrition guidelines.
