What we put into our bodies matters. It’s not just a saying. It’s science. The food we consume directly impacts our physical and mental health, so it’s important to be mindful of what we eat. Yet, with all the different diets and food trends, it can be hard to know what to believe.

The Different Types of Food

1. Fruits and vegetables – Fruits and vegetables are packed with vitamins, minerals, and antioxidants. They are an excellent source of fiber, which helps to keep you full and aids in digestion.
2. Protein-rich foods – Meat, poultry, fish, eggs, and beans are all excellent sources of protein. Protein is essential for muscle growth and repair and can help keep you feeling full after eating.
3. Whole grains – Whole grains contain complex carbohydrates that break down slowly, providing lasting energy throughout the day. They also contain vitamins, minerals, and fiber.
4. Dairy – Dairy products such as milk, cheese, and yogurt are rich in calcium, essential for strong bones and teeth. Dairy products also contain protein and other nutrients that can benefit your health.
5. Fatty fish – Fatty fish such as salmon, tuna, mackerel, and sardines are a great source of omega-3 fatty acids. Omega-3 fatty acids have many health benefits, including reducing inflammation and improving heart health.

How to Choose Healthy Foods

There are a few things to consider when choosing healthy foods:

1. Choose foods that are low in calories and fat. Too much fat can lead to weight gain and other health problems.
2. Avoid processed foods. Processed foods are often high in sugar, salt, and unhealthy fats. They can also be lacking in important nutrients like fiber and vitamins.

3. Focus on fresh, whole foods as much as possible. This means eating plenty of fruits and vegetables, lean proteins, and whole grains.
4. Don’t forget to stay hydrated! Drinking plenty of water throughout the day will help your body function at its best.

5. Avoid eating out too often. When you eat out, it’s harder to control what goes into your food. If you eat out, choose healthier options like salads, grilled chicken, or fish.
6. Cook at home more often. Cooking at home gives you more control over what you’re eating and allows you to use healthier ingredients. Plus, it can be a fun way to spend time with family or friends!
7. Get active! Exercise is important for overall health, and it can also help boost your mood and give you more energy. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

The Nutrients in Food

When we think of the nutrients in food, we typically think of the macronutrients: protein, fat, and carbohydrates. However, many other nutrients are essential to our health. These include vitamins, minerals, phytochemicals, and water.

Each of these nutrients plays a vital role in our bodies. For example, vitamins are essential for metabolism and cell growth, while minerals help to maintain fluid balance and support bone health.

Some foods are more nutrient-dense than others, meaning they pack more nutritional punch per calorie.

When making decisions about what to eat, consider not just the overall macronutrient content of food but also its micronutrient density.