7 Simple Ways to Improve Your Diet

According to the 2024 Global Food Policy Report , 38% of Indians consume processed and fried foods, while only 28% follow a healthy diet that includes starch, fresh fruits, vegetables, pulses, and animal-source foods. As a result, 16.4% of the adult population is overweight, and over one-fourth of adults suffer from high blood pressure.

This alarming data underscores the need to improve diet to avoid diseases and lead a healthy lifestyle. This article will cover seven simple ways to improve the diet to eat healthier and make smart food choices.

The following are the 7 ways to improve your diet:

1. Eat Home-Cooked Meals

One of the easiest ways to improve diet is by consuming more home-cooked meals. This provides more control over the ingredients’ quality and helps eliminate processed foods high in sodium, unhealthy fats, and sugars. Use a cookbook or follow online recipes to prepare healthy meals using foods good for gut health.

2. Consume a Lot of Fresh Fruits and Vegetables

It is recommended to eat at least five portions of fresh fruits and vegetables daily. They are high in vitamins, antioxidants, and minerals that can help improve overall health. Moreover, many fruits and vegetables are also categorized as foods that increase metabolism, enabling the body to burn calories quickly.

3. Follow a Healthy Diet Plan

A healthy diet plan must include a variety of nutritious foods like fruits, vegetables, nuts, lean meats, whole grains, etc. It typically comprises foods that improve gut health, such as yoghurt and fibre-rich vegetables, to support a healthy digestive system. A healthy diet should also include enough foods to improve memory, like fatty fish, blueberries, and nuts, to support brain function.

4. Eliminate Saturated Fats and Sugar

Another easy way to improve the diet is to limit saturated fats and sugar consumption. Saturated fats are usually found in processed foods, butter, and fatty cuts of meat and are a leading source of high cholesterol and heart disease. Similarly, regularly consuming high-sugar foods and drinks like sweets and chocolates, sugary cereals, and alcoholic drinks can cause weight gain and tooth decay and increase the risk of type 2 diabetes.

5. Eat Less Starchy Vegetables

Starchy vegetables often contain higher amounts of calories and carbohydrates that can spike blood sugar levels and cause obesity. Therefore, it is important to limit the consumption of foods like potatoes, corn, pumpkin, peas, beans, and lentils. Instead, opt for carrots, beets, broccoli, bell peppers, and leafy greens to regulate blood sugar levels and maintain a balanced diet.

6. Select Healthy Snacks Instead of Processed Ones

While processed foods like chips or cookies can be a convenient option to snack on, they are often high in unhealthy fats, added sugars, and artificial ingredients. This not only makes them unhealthy but also increases the risk of obesity and developing chronic diseases. Therefore, it’s important to switch these processed foods with healthy snacks like popcorn, fruits, or yoghurt that are both filling and nutritious. They contain essential nutrients and help maintain energy levels, promoting overall health and well-being.

7. Consume Less Salt

High salt consumption can cause high blood pressure and increase the risk of developing heart conditions. To improve the diet, it’s essential to reduce salt consumption to no more than 6g a day. Another way to decrease salt intake is by avoiding processed and packaged foods that contain excessive amounts of sodium. A simple way to check if one is consuming too much salt is to read food labels. A salt content of more than 1.5g per 100g is high.

These simple dietary tips can help maintain a balanced diet and enhance overall health and well-being. It’s best to consult with a healthcare professional for a personalized diet chart tailored to individual needs. Additionally, one can book a vitamin test with Dr. Lal PathLabs to identify any nutritional deficiencies and maintain a healthy diet.

FAQs

1. How to make a simple healthy diet?

To make a simple diet healthy, consume a variety of foods good for gut health, foods that increase metabolism, and foods to improve memory. Eat a healthy mix of fruits, vegetables, whole grains, nuts and seeds, and carbs.

2. What are some foods good for gut health?

Foods good for gut health include leafy greens, legumes, onions, garlic, yoghurt, almonds, olive oil, papaya, pineapple, kiwi, and berries.

3. What are some foods that increase metabolism?

Foods that increase metabolism include spinach, broccoli, blueberries, chicken, avocados, almonds, beans, legumes, etc.

4. What are 7 good food habits?

The seven good food habits include:
• Eating home-cooked means
• Consuming a lot of fresh fruits and green vegetables
• Following a healthy diet plan
• Eliminating saturated fats and sugar
• Eating less starchy vegetables
• Selecting healthy snacks over processed ones
• Consuming less salt