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Actively building a healthy diet is a very good thing, helping to improve health and keep disease away. But if you don’t know what to start with first, try to learn the following 5 basic tips in the diet that have been recommended by health experts.

Tip 1: Eat more foods that contain antioxidants

Science proves, increasing antioxidant foods into daily meals will help limit stress, avoid the production of harmful hormones or mutated cells in the body. It also helps reduce inflammation, prevents blood cholesterol from oxidizing and keeps blood vessel cells healthy. In addition, antioxidant foods often contain a lot of anthocyanins – supporting the heart and inhibiting the premature aging process.

Nutrition experts suggest that the food sources containing the most antioxidants are often in the plant group, especially colorful fruits such as strawberries, blueberries, raspberries, or leafy vegetables. greens like cabbage, spinach, celery,..

Tip 2: Eat more fiber, but avoid overdoing it

The daily fiber-rich foods that are recommended by nutritionists are green vegetables, fruits and whole grains.

First, in the raw food group, which includes vegetables and fruits, there are many antioxidants such as anthocyanins and flavonoids. These substances will act as a natural defense system of the body, helping to neutralize unstable molecules called free radicals that can damage cells, leading to the risk of heart disease. vascular, or cancer.

The group of vegetables and fruits containing many vitamins, minerals and antioxidants are most commonly found in green leafy vegetables such as cruciferous vegetables, broccoli, celery, … Or fruits of the “berry” family. ”, which are red, blue or purple like cherries, strawberries, raspberries, blueberries and blackberries, etc.

source of insoluble fiber, which aids in weight loss or maintaining a reasonable weight. You should choose foods made from whole grains such as: whole wheat flour, oatmeal, brown rice, etc.

fiber than recommended above can be counterproductive and reverse digestive problems. These can be mentioned as: constipation, flatulence, diarrhea, intestinal obstruction, heartburn/heartburn, mineral deficiency, etc. Therefore, people should not overdo and depend on fiber. Just eat enough. Accordingly, the body’s fiber needs will usually be from 25 grams / day for women and 38 grams / day for men.

Tip 3: Limit foods with added sugars

A slice of bread with peanut butter, or a plate of spaghetti with tomato sauce is enough for you to have a full breakfast. However, it is full, but good for health is not certain. According to nutrition experts, added sugars are present in most of the processed foods (such as peanut butter, canned tomato sauce, ketchup, etc.) empty calories, no essential vitamins or minerals, especially no fiber to create a feeling of fullness. And consuming too many foods with added sugars also increases the risk of obesity, type 2 diabetes and many other chronic diseases.

Know that our body needs sugar to regenerate energy, but consuming it in excess can put our health at risk. Ideally, you should eat natural or dietary sugars, no more than 37.5 grams for men and 25 grams for women (as recommended by the National Institute of Nutrition).

Tip 4: Prioritize potassium

Usually, in a healthy diet, people often advise each other to cut down on sodium (which is abundant in salt) as much as possible, because high sodium levels in the blood can lead to health complications. However, if you abuse this, you can face hyponatremia and other consequences such as: electrolyte imbalance, edema cerebral and systemic edema, hypotension,…

Therefore, nutritionists encourage you not to cut salt too much, but to eat enough salt as recommended by the World Health Organization (WHO), ie 5 grams of salt per day for adults. For the rest, give priority to foods containing potassium such as baked potatoes, coconut water, white beans, bananas, clams and yogurt, etc. Adding more potassium will help balance the sodium content in the body. blood vessels, thereby helping to optimize the function of blood vessels.

Tip 5: Pay attention to your portion control

How much you eat is just as important as what you should eat. Nutrition experts say, not controlling portion sizes or taking too many things “put on your plate” will inadvertently make you eat too many calories than needed. And when entering the body, the excess calories that are not fully converted will be transformed into excess fat, which accumulates under the skin, causing overweight – obesity. This condition, if left for a long time, can lead to many chronic diseases such as type 2 diabetes, high blood pressure, heart disease, blood fat, etc.

So, how to control your diet reasonably, just enough with the needs of the body? It’s actually not as difficult as you think, if you know how to apply the following tips: – Use a small plate, this is like a way of “tricking the eye”. When you put food on the plate, it fills up quickly and you can stop at just the right time.

– Arrange the food in the ratio 4:2:2:2. Specifically, 40% for food groups rich in fiber, vitamins and minerals (green vegetables, legumes, nuts, fruits, whole grains,…), 20% for starchy food groups. (rice, pasta, bread,…), 20% for protein-rich food groups (beef, pork, chicken, fish, eggs, animal liver,…) and the remaining 20% for other foods. group of foods rich in fat (fatty fish, eggs, oil, butter, cheese, yogurt,…).

– Let’s eat in order. First are foods containing fiber (to create a feeling of fullness, helping to limit overeating), then protein, then starch, and finally soups and soups.

Controlling the amount and portion of your food is a rule to keep in mind when implementing a scientific diet

Here are 5 basic tips everyone needs to remember when following a healthy diet to help you stay healthy and fresh every day. What is more important is that people need to make sure that they have carefully studied and understood all the rules in eating, in order to avoid making mistakes that affect their health. In addition, do not forget to change bad habits in life, exercise regularly to keep your body supple and healthy.