Best diet to stay fit (9 tips)


Here are some easy to follow tips on the topic of the “Best diet to keep you fit”.

1. Half of your plate should be - vegetables and fruits
Potatoes don’t count as vegetables on the healthy eating plate. Potatoes have a very negative impact on blood sugar. Eat all sorts of fruits and vegetables, focus mainly on veggies as they contain less sugar.

2. One-fourth of your plate should be – whole grains
Whole and intact grains. Whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole-wheat pasta. These have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.

3. One-fourth of your plate should contain – protein
The better proteins come from fish, poultry, beans, and nuts. Those are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. It is very important to limit red meat and avoid processed meats such as bacon and sausage.

4. In moderation - healthy plant oils
Remember that low-fat does not mean ‘healthy’. Be careful and choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats.

5. Drink water, or herbal tea
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit fruit juice to a small glass per day. Coffee can also be devastating to your body, especially in high amounts. It raises the acidity of your body.

6. Stay active
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in healthy living and weight control.

As a bottom line – remember to focus on diet quality, not quantity to stay fit.

7. The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet. Some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.

8. It’s also advisable to avoid sugary beverages, a major source of calories—usually with little nutritional value.

9. Use healthy oils and try not to hit the maximum percentage of calories you should get each day from healthy sources of fat. Avoid low-fat products, which artificially removed the fat from a specific product.

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For more information about The Healthy Eating Pyramid, please visit our friends at The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health.

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