1. Understand the Basics of Nutrition
A healthy diet includes a balance of:
Carbohydrates – your body’s main energy source (whole grains, fruits, vegetables)
Proteins – for growth and repair (beans, fish, eggs, lean meats)
Fats – essential for your brain and hormones (nuts, seeds, olive oil, avocado)
Vitamins & Minerals – to support body functions (vegetables, fruits, nuts)
Water – vital for every system in your body
Think balance, not perfection.
2. Build a Balanced Plate
Every meal should have:
🍚 ¼ Plate Carbs – brown rice, oats, whole wheat, sweet potatoes
🍗 ¼ Plate Proteins – fish, lentils, eggs, chicken, tofu
🥦 ½ Plate Vegetables – spinach, carrots, cabbage, tomatoes, etc.
🍎 Add Fruits – as snacks or part of the meal
🥛 Hydrate – with water or herbal teas
✅ Use the “Plate Method” to visualize your meals.
3. Focus on Whole, Natural Foods
Choose foods that are:
Fresh or minimally processed
Rich in fiber (keeps you full and supports digestion)
Low in added sugar and sodium
Colorful and diverse (eat the rainbow)
🛒 Tip: Shop the edges of the grocery store (where fresh items are) before the processed middle aisles.
4. Portion Control & Mindful Eating
Eat slowly and listen to hunger cues
Use smaller plates to help reduce over-serving
Avoid distractions (like TV or phone) while eating
Stop eating when 80% full
🙏 Practice gratitude before eating—it helps you slow down and appreciate your food.
5. Limit These for Better Health
Avoid or reduce:
Sugary drinks (sodas, sweet juices)
Highly processed foods (chips, fast food, packaged snacks)
Excessive salt and sugar
Trans fats and deep-fried items
💡 Choose healthier versions or enjoy treats in moderation, not elimination.
6. Stay Consistent, Not Perfect
Healthy eating is a lifestyle, not a temporary diet.
🎯 Key habits:
Cook at home more often
Meal prep or plan in advance
Stay hydrated daily
Get enough sleep (your diet and sleep affect each other)
Be active—nutrition and movement go hand in hand
7. Special Tips
Budget-friendly tip: Buy seasonal fruits and vegetables
Busy schedule tip: Keep healthy snacks like boiled eggs, fruits, or nuts ready
Cravings tip: Drink water first; you might just be thirsty
8. A Spiritual Perspective (Optional)
If you’re a person of faith:
Treat your body as God’s temple (1 Corinthians 6:19–20)
Eat with thankfulness, self-control, and moderation
Avoid gluttony and addiction to food
Use meals to build community and love
Summary: Healthy Eating at a Glance
✅ Eat whole, natural foods
✅ Balance your meals
✅ Watch portions
✅ Stay hydrated
✅ Be consistent, not strict
✅ Enjoy food and be thankful