Eat a variety of nutrient-rich foods: Include a wide range of fruits, vegetables, whole grains, lean proteins (such as poultry, fish, legumes, and tofu), and healthy fats (such as nuts, seeds, avocado, and olive oil) in your diet. These foods provide essential vitamins, minerals, fiber, and other beneficial compounds.

Focus on fruits and vegetables: Aim to fill half your plate with a colorful variety of fruits and vegetables. They are rich in vitamins, minerals, antioxidants, and dietary fiber. Include different types and colors to ensure a wide range of nutrients.

Choose whole grains: Opt for whole grain foods like whole wheat bread, brown rice, quinoa, oats, and whole grain cereals. They contain more fiber, vitamins, and minerals compared to refined grains.

Include lean proteins: Choose lean sources of protein, such as poultry, fish, legumes (beans, lentils, chickpeas), tofu, and low-fat dairy products. These provide important nutrients without excessive saturated fat.

Reduce processed foods: Limit the consumption of processed and packaged foods, which are often high in added sugars, unhealthy fats, and sodium. These include sugary snacks, processed meats, sugary drinks, and packaged snacks.

Limit added sugars and sugary drinks: Minimize the intake of foods and drinks with added sugars, such as soda, candy, pastries, and sweetened cereals. Opt for water, herbal tea, or unsweetened beverages instead.

Control portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.

Stay hydrated: Drink an adequate amount of water throughout the day. Water helps maintain hydration, aids digestion, and supports overall bodily functions.

Reduce sodium intake: Limit the consumption of high-sodium foods like processed meats, canned soups, and packaged snacks. Opt for herbs, spices, and other seasonings to flavor your meals instead.

Practice mindful eating: Pay attention to your eating habits and enjoy meals without distractions. Eat slowly, savoring the flavors and textures of your food. This can help you recognize feelings of fullness and promote better digestion.